Parsing the exercise

Anatomy exercise - which muscles work

Advantages

disadvantages

Preparation for execution

Before doing push-ups, pay special attention to the quality of the warm-up of the affected joints - wrist, elbow and shoulder. To do this, you can carry out an articular warm-up, including amplitude swinging and rotational movements.

If you are lifting weights, warm up your triceps with a set back push-ups with own weight for 12-15 repetitions.

Correct execution

Errors

Efficiency tips

Inclusion in the program

Performing reverse push-ups with weight, as a rather energy-consuming exercise of the basic orientation, is advisable to put at the beginning of hand training. But with equal success they can be used in the final part of the training - doing push-ups with own weight will contribute to high-quality isolated triceps finishing. The variant with weights is not worth practicing with initially tired muscles.

When working with weights, stick to a medium repetition range - perform 8-10 reps in 3-4 sets, adjusting the load accordingly. Bodyweight push-ups tend to be more repetitive for 15 reps.

It is necessary to build up the burden systematically - you need to start with a small pancake of 2.5-5 kg ​​and add weight as you train.

Contraindications

The exception is athletes who have suffered an injury elbow joints... As a safety net, they are advised to use elbow pads and be very careful when choosing the weights.

Interesting Facts

A study by VIDA Fitness Renaissance showed higher triceps activity in the back bench push-ups compared to other exercises (excluding bar dips).

On this basis, we can conclude that reverse push-ups are one of the most effective movements, equally affecting all muscle bundles.

How to replace exercise

They are similar in biomechanics and effects on muscles. If their technical complexity is not an obstacle for the athlete, they can be considered as an alternative to reverse push-ups.

Muscle map

This is great basic exercise, which engages all triceps beams and provides maximum mass gain and muscle strength... The triceps grows in thickness, takes on an impressive look, looks great - this is difficult to achieve by working on the block, and even French press less effective here.

Shoulder triceps
Auxiliary: deltoid muscles(mainly the anterior bundles, chest muscles - pectoralis major muscle)

Variants

If your level of training is not high, use one bench, but just rest your feet on the floor. For more experienced athletes, the option with two benches is suitable: one of them serves as a support for the legs, the second is used for setting the hands. You can also make the exercise heavier by putting extra weight on your hips.

Execution technique

• Lean your hands parallel to the edge of the bench, and either place your feet on the floor or lay them on another bench so that they touch it with your heels and the lower third of your shin. If you want to add a load to yourself, have someone put a barbell disc on your thighs. Straightening your arms, take a position in which the pelvis is outside the bench and does not interfere with the exercise.
• Inhale and lower yourself down, slowly bending your elbows. When the angle in them becomes right, as you exhale, powerfully squeeze your body upward by contracting the triceps. Straighten your arms completely, keep your elbows in the same plane, do not move them to the right or left.
• Above, you can make some pause, accompanied by an additional volitional muscle contraction, a similar pause at the bottom will increase the load so much that it will most likely not be possible to perform the exercise the intended number of times.
• Do not spread your arms too wide on the bench, in this case you will train more of the deltas and chest, and then triceps. In this case, the load on the shoulder joints will become truly prohibitive - not far from injuries.
• Do not sink so low when you are already touching the floor with your buttocks, especially in the case of using a high bench and additional weights - this leads to a gradual loosening of the head humerus in the capsule of the joint, weakening of the ligaments that hold the joint in a physiological position. Ultimately, a pathologically movable joint is formed, and this is fraught with permanent (habitual) dislocations in it.

Priority

First on the list of exercises, unless you plan on replacing it with a bench press with an emphasis on triceps.

Video "Push-ups behind support"

Push-ups from the floor are as old as the world, in the literal sense of the word. It was made by more soldiers ancient greece and Rome. Push-ups increase overall physical endurance and strength. And another big plus of this exercise is that no exercise equipment is needed for push-ups. Only gender and desire itself. Therefore, it can be done almost anywhere.

We have already considered. Now, let's figure out how to do it, directing the load to the triceps.

Technique for doing push-ups from the floor for triceps:

1. Get into a supine position.
2. Feet shoulder width apart, or brought together.
3. Breathing in, lower yourself down. Up to about 90 degrees at the elbows, or slightly lower.
4. Having reached the bottom point, lock in for a moment, and exhale with a powerful well-coordinated movement, squeeze out of the floor.

Muscles involved in the exercise

Features of push-ups from the floor for triceps:

• Do not spread your elbows to the sides. They should be as close to the body as possible. In this position, the load will fall on the triceps.
• The palms are parallel to the body.
• Hands, during push-ups from the floor, are either set narrowly, palms pressed against each other, or are shoulder-width apart. You don't need to spread your arms wider, this will shift the load on the pectoral muscles.
• Straighten your elbows fully as you go up. It is necessary to work at full amplitude.

This exercise is great for people of different grades. physical fitness... And if you are just starting to play sports, then push-ups from the floor will lay an excellent foundation for your physical development.

Triceps bench push-ups, or reverse push-ups, are simple, but effective exercise to work out the triceps muscle of the hand.

It will allow men to make large and strong hands, and girls can use reverse push-ups to remove body fat in the triceps area: this area is a problem area for everyone, excess fat is always deposited here.

You can do reverse push-ups anywhere, for this one bench, chair, bed or other suitable elevation will be enough.

What muscles work

When performing these push-ups, the following work:

• triceps;
• pectoral muscles.

Back push-ups from the bench load well upper part chest (this part of the pectoral muscles is lagging behind in almost everyone) and the front bundle of deltas (which, on the contrary, is loaded with many other exercises and grows very well).

This exercise provides the triceps with greater relief, precisely to give triceps hand relief and use it by experienced athletes.

Exercise options

The basic exercise involves the use of two benches, chairs, or other suitable objects.

You need to put your hands on one bench, your legs on the other, after which you can start push-ups.

Simplified version of reverse push-ups

In a simplified version, you can do the exercise on one bench, in this case the feet are placed with the heels on the floor. This method makes the task easier, it is suitable for beginners or for those who do not want to increase muscle mass and volume, but simply tighten their arms.

Reverse weighted push-ups

In order to create yourself additional load, you need to put pancakes from the barbell on your hips. Another option is to use a weight that is attached to the belt, this method will provide you with more comfort during the exercise.

You can also ask someone to put pressure on your shoulders. Reverse high weighted push-ups are great exercise for recruitment muscle mass.

Push-up technique

• Borrow starting position: go to the bench, turn your back to it, bend down and rest your hands on it, then put your feet on another bench.
• While inhaling, gently lower the pelvis to the floor itself.
• As you exhale, quickly, but without jerking, straighten your arms, returning to the starting position.

Keep your chest and shoulders straight and do not slouch or round your back. Maintain a slight arch in the lower back while doing this exercise. Do not lift due to inertia, making a jerk at the beginning of the extension of the arms - both lowering and raising of the body should occur smoothly.

Spend three times as much time on the negative phase of the movement as on the positive to maximize rapid growth muscles. You can put straight legs on the bench with your heels, pulling your socks over yourself, or bend your knees and focus on your feet.

Find a position that is comfortable for you to do this exercise so that you can fully concentrate on working out your triceps.

If you have good stretch, put your straight legs on the bench with your heels, keeping an angle close to 90 degrees between them and the body.

The exercise involves movement in a wide amplitude, therefore, to gain muscle mass, you need to do from 6 to 12 (maximum - 15) repetitions in the approach. With so many repetitions in one approach, you should have time to work out your triceps to failure, so you will have to use a fairly large weight.

Don't go too low: at the lowest point, your shoulders (the part of your arms between the elbow and shoulder joints) should be parallel to the floor. If you go even lower, there is a great risk of injury to the shoulder joints. At the top, fully extend your arms to stretch your triceps well.

Frequent mistakes

• Deviation of the body from the vertical: most of the practitioners who try to do this exercise, deviate the body from the vertical position. As a result, the pelvis moves forward.

In no case should you do this: the body during the entire approach should be located vertically or almost vertically - at an angle of 90 to 80 degrees to the floor.

Try moving the benches closer to each other or, conversely, spreading them apart to find a position of the body in which it will be convenient for you to perform reverse push-ups in the correct technique.

• Flexion and extension of the legs at the knees: no matter which option - with straight legs or legs bent at the knees - you choose, during the entire approach, the angle of knee joints must remain unchanged. If you bend and unbend them at the knees, you will not be able to properly load the triceps.

American scientists from VIDA Fitness Renaissance who conducted the research strength exercises, Highly rated bench push-ups. They noted that push-ups force the triceps to work very intensely, and also load many synergistic muscles, including the pectoralis major, trapezius and serratus anterior muscles.

Previously, to perform reverse push-ups, athletes did not use a bench, but a special low bar, on which they put their hands.

For example, Arnold Schwarzenegger, the seven-time winner of the “Mr. Olympia” championship, preferred this option.

There is a lot of photographic evidence that shows that Iron Arnie did reverse push-ups on the bar.

This method of doing the exercise provides a very secure grip and helps to concentrate on working out the triceps to the maximum.

If you have low crossbar, located at a level of half a meter from the floor, try using it for reverse push-ups. If not, you can even do it yourself, simply by welding several pipes of a suitable diameter.

These efforts will pay off when you get great results from working out the triceps, making them beautiful and embossed.

Important points

• Do the exercise on one bench without weights for a light load, or on two benches with weights for maximum gains in muscle mass and volume.
• If you are doing reverse push-ups on two benches, find the distance between them so that it is most comfortable for you to do this exercise.
• Keep the body in an upright position during the entire approach, do not pull the pelvis forward.
• To work out the triceps properly, keep a constant angle in the knee joints, you do not need to bend and unbend the knees when doing push-ups.
• To avoid injuring your shoulders, do not sink too low. If you have problems with shoulder joints, do not include this exercise in your training program- it can be replaced with regular push-ups with a narrow grip or on the uneven bars.

Video

This video presents correct technique doing the exercise:

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