Types of muscle group push-ups. Different types of push-ups, push-up options

Can be found less and less. The complexes contain more free weight and machine exercises. But push-ups from the floor with all sorts of options have not yet been forgotten. The advantages of this exercise are that push-up variations allow you to train muscles from scratch, or diversify the program with a new and effective technique.

What muscles do push-ups work?

First of all, push-ups are aimed at developing the pectoralis major muscles, including its clavicular part. They also work out the triceps of the shoulder, the anterior bundle of the deltoid muscle and the ulnar muscle.

In addition to the muscles that receive a dynamic load, push-ups also include other muscles that stabilize the line of the spine in a straight position in a static position. For example, the abdominal muscles (straight, transverse, oblique), the extensors of the lower back and, to some extent, the gluteal muscles.

Pros and cons

The benefits of push-ups

Multi-joint exercise, which allows you to work out several muscle groups without additional burden, with your own weight.
Exercise can be done anywhere- in a hall or at home, does not require a lot of time and space.
There are practically no contraindications to performing the exercise. and it can be done at any age. Only with spinal problems is it necessary to control the deflection of the lower back and keep the back straight so as not to aggravate the problem.
You can do push-ups with any level of physical fitness., from beginner to experienced athlete, depending on the type of exercise chosen.

Flaws

The exercise is not suitable for, since its complexity will not allow you to get the proper load with a small number of repetitions, except for the option of push-ups with weights.
At first, not everyone can do push-ups with their own weight off the floor, for this it is necessary to prepare the body and strengthen the muscles with preparatory exercises.

How to breathe correctly when doing push-ups from the floor

Whatever version of push-ups you perform, exhale while pushing your own weight to the top point. Thus, effort (elbow extension) is always done with exhalation, and relaxation (elbow flexion) with inhalation.

Warm up before push-ups

Any exercise requires a good warm-up to prevent injury. Warm up for 7-10 minutes on or, you can also exercise. After warming up, perform several rotational movements with the wrist, elbow and shoulder joints. Stretch your chest muscles, triceps and start the exercise.

Types of push-ups: how to properly push up from the floor

There are several types of push-ups of varying degrees of difficulty, each of which can be performed at different stages of training. Follow the correct push-up technique.

1. Classic push-ups for chest wide grip

The most popular push-up option, which develops the chest muscles in width, its outer part.

Place your arms wide apart, place your hands parallel to each other.
Place your feet along the width of the pelvis.
Get into a plank position, tightening your abdominal muscles, keeping your lower back straight in relation to your entire torso.
Bend your elbows and lower your chest as far as possible to the floor. Elbows "look" to the sides.
Extend your elbows fully at the top.

2. Push-ups with narrow arms (grasshopper)

The closer the palms are placed, the more the inner part of the pectoral muscle works, the more muscles work closer to the center. A narrow stance provides a strong tension in the triceps and is one of the best ways to work it out.

Place your palms under the shoulder joints, hands parallel to each other.
Get into a plank position, suck in your stomach, continue breathing continuously.
Lower your torso to the floor without bending your knees, keep your elbows as close to the torso as possible.
Do push-ups, fully straighten your elbows at the top, without bending your lower back.

3. Diamond push-ups

The exercise is so named due to the setting of the palms in the shape of a diamond, and it is also called diamond push-ups. (from English Diamond Push up), or push-ups with a diamond. With the help of a narrow setting of the hands, with diamond push-ups, triceps work to a greater extent, to a lesser extent - chest and deltas.

Place your palms close together with your fingers facing inward to form a cone or diamond.
Bring your thumbs together, palms under your ribcage.
Feet along the width of the pelvis, stand in a plank and keep the spine straight.
Descend to the lowest point, bending your elbows, without taking them away from the body.
Return to the starting position with your arms fully extended.

4. Snake push-ups

Lower your torso to the floor, bending your elbows.
On subsequent push-ups, roll from hand to hand.
Do an equal number of rolls to the right and left.

5. Push-ups on the fingers

This type of technique requires a strong grip and fingers. It is better to start mastering push-ups on the fingers after mastering the classic version.

Place your hands wide, without touching the floor with your palms, point-blank on the phalanges of the fingers, placing them wide apart.
Lower the body until the angle at the elbows reaches a right angle.
At the top, straighten your arms completely.

6. Push-ups on fists

Get into a prone position, keeping your back straight.
Place your hands wide apart on your fists, placing your hands in a straight line, perpendicular to your torso.
Lower the body into a right angle at the elbows.
When doing push-ups, exhale and straighten up.

7. Knee push-ups

This type of exercise can be performed with different palms. This is a lighter version of the exercise. for the case if it is still difficult to keep the support lying down.

Place your knees together on the floor, forming a straight line from your knees to the top of your head.
Lower your chest as low as possible to the floor.
At the top, fully straighten your elbows without lifting your knees off the floor.

8. Army push-ups

Place your feet together with your palms slightly wider than your shoulders.
Raise your pelvis to form a 90-degree angle.
Lower your nose as low as possible to the floor.
Straighten your elbows at a right angle.

9. Plyometric push-ups with cotton

Take a lying position, placing your arms slightly wider than your shoulders.
Lower your chest to the floor, with explosive force push your torso up so that your arms are off the floor.
When tearing off the palms, do a clap and return the palms to the floor by the sides.
Repeat push-ups, pushing off the floor as hard as possible.

10. Roll-up push-ups

Take a lying position, move your feet one step forward, rolling the body over the hands.
Push up and take it one step further.
After doing 3-4 rolls and push-ups, take steps back, after each step, do push-ups and so on.

11. Weighted push-ups

Take a prone position, accepting any form of the palms.
Ask an assistant or trainer to place a pancake of the correct weight on your back.
Do the same exercise technique as with your own weight.
After completing, ask to remove the weight from the back.

12. Superman push-ups

Get into a prone position like a clap push-up, use explosive force.
Lower the body lower to the floor and push the body with great force so that your hands and feet are off the floor.
At this moment, stretch out both hands in front of you, as if you are flying.
Return your palms and feet to the floor, repeat the push-up.

13. Spartan push-ups

Stand on a plank, place one hand farther from you in front, and the other closer to the waist.
Lower your torso to the floor, when pushing up, push off the floor with force and swap your hands in the air.
Repeat the required number of push-ups by changing hands.

14.T-push-ups with dumbbells

Take dumbbells for push-ups.
Place your feet about the width of your pelvis and your palms slightly wider than your shoulders.
Lower your chest to the floor, to the level of the dumbbells, push up and turn the body to the right, raising your right hand with the dumbbell up (to the side bar).
Lower your hand to the floor, squeeze out and perform the same movement on your left hand.

15. Push-ups with hands on a hill

This technique develops the lower chest.

Place your palms on a bench or platform in a wide or narrow setting.
Lower your chest as much as possible, fully straighten your elbows at the top.

17. Negative push-ups

Take a prone position, as in the classic version.
Lower your torso slowly in the negative phase, feeling a strong tension in the pectoral muscles and triceps, take a short pause.
Return to starting position with a quick movement.

18. Archer push-ups

Spread the brushes well apart.
Bend only one arm at the elbow, moving the body to the side towards the supporting arm.
The other arm remains extended, visually forming an archer's pose.
Push up and shift the weight to the other hand, push up in the same way.
Change arms after each push-up, do the same number of reps on both arms.

Sets and repetitions of push-ups from the floor

If push-ups are difficult, do the maximum number of push-ups to failure until the muscles themselves stop working. If it has become very easy to do push-ups in all variants, add weights (pancakes, dumbbells) or master difficult options. Follow 3-4 sets. You shouldn't do push-ups every day two workouts per week are enough so that the muscles have time.

How many calories do push-ups burn?

Energy costs depend on body weight, age, exercise intensity and physical fitness, so each athlete will have different indicators.

How to replace push-ups?

Comparing the working muscles in push-ups with other exercises, you can draw a parallel with some resistance exercises, for example, in the machine. In addition, after the muscles get used to push-ups, you can replace them with presses and progress further. But it is impossible to completely replace push-ups, since when performing exercises lying down, stabilizing muscles do not work, which additionally work during push-ups, keeping an even line of the spine.

Conclusion

You can build muscle with push-ups from scratch by starting with knee push-ups, gradually honing your skill level to plyometric techniques where explosive strength is needed. Remember that push-ups train more muscle endurance. so it's worth including them. For power loads, the option of weighted push-ups, which can be performed with a small number of repetitions to failure, is suitable for increasing mass.

50 kinds of push-ups in video format

In this article, we have collected the best and most popular types of push-ups that exist today. Push-ups are considered one of the top and most popular exercises, and for good reason. This is one of the best combination exercises out there. Push-ups work almost every muscle in the upper body, from the chest, back, triceps, shoulders, and biceps muscle groups to all the muscles in your core, quads, and even your glutes.

Exercise is aimed at developing strength, a sense of balance, and increases testosterone levels, which means an increase in muscle potential and a decrease in the risk of osteoporosis.

Many women can be intimidated by the mention of testosterone and the rapid increase in muscle mass., but you should not worry, as this will be a natural and gradual increase in its level, which will not cause excessive and uncontrolled muscle growth.

While push-ups may seem like a purely masculine exercise at first glance, there is no research to prove that women are not capable of push-ups as well as men. From this it follows that there is no need to hesitate when it comes to mastering the basics of this uncomplicated exercise.

So what are the types of push-ups? With that said, let's take a look at the different types of push-ups that can lead to full push-ups.

30 push-up options from beginner to advanced

16 Different Kinds of Push-ups

These exercises are suitable for beginners and also for those who have recently suffered an injury.

10 most effective types of push-ups

But first, we will learn how to perform push-ups correctly, and more specifically, consider the technique for performing the exercise.

Push-ups for the fighters! Strengthening the striking surface of the hand

What does it mean to push up correctly?

There are several specific rules regarding how to do push-ups correctly and effectively. They must be taken into account when performing the exercise, no matter what level of physical fitness you are at. Push-ups are varied and interesting in their own way, but without the right technique, you won't get far.

1. Don't let your body sag

A tired person often begins to lower their hips as they approach the floor, which means they release tension from their core muscles, which makes movement easier.

This so-called remedy or ploy to make your job easier leads to overuse of your back muscles and hip flexors, as a result, you develop less strength.

Instead, try to tense different core muscle groups throughout the movement.

2. Do not spread your elbows too wide.

There is a picture in front of your eyes - a chicken flaps its wings - don't do it. This puts additional stress on the shoulder joints.

Instead of spreading your elbows out to the sides or pointing them straight towards your legs, find a neutral position for them, that is, somewhere in the middle.

3. Try to complete the exercise to the end

In other words, during each push-up, lower yourself as low as possible to the floor so that your shirt touches the ground.

4. Place your hands correctly

Very often people put their hands very high, somewhere on the line of the head, or too wide, which works out the wrong muscles at all. Hands should be slightly higher and wider than the shoulders, but no more.

Always keep this in mind and let's get down to mastering and perfecting push-ups - some of the best bodyweight exercises you could ever do.

What types of push-ups are good for beginners and which ones should the pros skip? We've compiled a list of push-up options that are suitable for both absolute beginners and sports gurus.

Important note: in this collection you will not find knee push-ups. This is only because this type of push-up will not lead you to a full push-up, since the muscles of the core and buttocks are worked out slightly with this type of push-up.

Types of push-ups from the floor and not only: top-10

This program is designed for 10 weeks, but you can change it for yourself. Each exercise should be performed in 3 sets of 10-15 repetitions. 2-3 times a week training is required before moving on to the next type of exercise.

1. Push-ups from the wall / table

This push-up option is most suitable for beginners, as the vertical surface allows you to adjust the difficulty of the exercise, develop strength and improve your physical shape.

If you have mastered push-ups from the wall, then go to push-ups from a table or chair, they are more difficult, since the angle of inclination is less.

To push up from the wall, place your hands on the wall, and put your feet as far back as you feel comfortable.
Hands should be slightly below the shoulders. Lean against the wall and remember to tighten your core muscles as you do this.
Push back from the wall and return to the starting position, repeat.
After you've completed the recommended number of sets and reps, move on to wall or chair push-ups and follow the same pattern.

2. Negative push-ups

Doing only the lower phase of the push-up can significantly increase your strength, which will help you start full push-ups faster.

Research has shown that eccentric exercises that focus on contracting muscles during lengthening or in the "lowering" phase can make you stronger during the concentric (pushing or contracting) phase.

Take a plank position with your feet hip-width apart and your arms in line with your chest.
Slowly lower yourself to the floor, contract your core muscles, and keep your body straight throughout the movement.
Push off the floor and return to the starting position. (you can focus on your knees if it's hard)

3. Traditional push-ups

When you start to get negative push-ups, then it's time to switch to full push-ups.

Start in a plank position with feet hip-width apart and arms in a straight line with your chest.
Lower down until your chest touches the floor, then push back, keeping your core tense, and your body straight from head to toe.

Push-up options for the advanced level

Have you perfected your push-up technique and now you want something more? Can you handle difficult push-ups? Different types of push-ups from the floor for an advanced level will make you give your best, as they are entirely aimed at developing explosive strength, speed and endurance.

4. Types of push-ups on medicine ball

Medicine ball push-ups are great for engaging even more of your core stability muscles. Studies have shown that when compared to regular push-ups, the triceps and chest muscles are even more involved during push-ups on the ball.

Place your hands on the ball shoulder-width apart, feet hip-width apart, that is, the position is like a "plank", only the body is slightly raised in front.
Try to keep your balance and body straight, lower yourself down and touch the ball with your chest, then push off from it, keeping your elbows near the sides.
Repeat.

5. Triceps push-ups

Triceps push-ups are performed using the same technique as regular push-ups, only the arms need to be placed closer to the sides, which will allow the triceps to be worked out. This type of push-up requires more resistance from your core muscles.

Start in the plank position with your arms closer than shoulder-width apart.
With your body straight, your core muscles tense, lower yourself down until your chest touches the floor (do not move your elbows apart!).

6. Diamond push-ups

Diamond push-ups are also good for working out the triceps.

Start in a plank position with your body straight, place your hands together in a diamond shape under your chest, fingers touching.
Slowly lower yourself down without spreading your elbows to the sides.
Return to starting position and repeat.

7. Incline push-ups

When you do incline push-ups, you place your feet on an incline, bench, or medicine ball, for example, to increase the depth of the push-up. As your strength grows, you can change the angle of inclination.

Start in the plank position, just place your feet on a medicine ball or bench, which will increase your core workout.
Lower your chest to the floor, do not forget about the correct push-up technique, then return to the starting position and repeat.

8. Push-ups with cotton

Cotton push-ups add an explosive plyometric movement to regular push-ups, making this push-up method a great option for total upper body workout.

Start in the plank position and do a full push-up, but instead of just lifting up and straightening your arms, use all your upper body strength to push your body as much as possible off the floor, clap your hands when your arms are off the ground.
Regroup and gently lower yourself onto your hands, repeat.

9. Dive push-ups

The technique for performing this type of push-up may at first glance seem like a simple sequence of yoga poses, but, in fact, it is one of the most difficult and effective types of push-ups, which is aimed at developing the muscles of the upper body and increasing flexibility and balance.

Start with the downward facing dog yoga pose with your hands on the floor a little more than shoulder width apart and your buttocks at the top. It resembles a triangle.
Keeping your legs straight, do a smooth "dive" with your chest down almost to the floor. Then slowly begin to climb up, straighten your arms and arch your back. The hips are on the floor, the face is looking up.
Now move in the opposite direction to return to the starting position and repeat again.

10. Push-up on one hand

Without a grain of doubt, this push-up option is the most difficult one, since you need strong arms and core muscles to maintain balance and push ups on one arm.

Take the starting position "plank", legs apart slightly more than shoulder width apart.
Place one hand in the back, contract your core muscles while lowering your chest to the floor, keeping the elbow of your working hand as close to your sides as possible.
Push back and take the starting position. Change your hand on the next set.

Different types and methods of push-ups are great!

Whether you're a beginner or a seasoned pro doing one-arm push-ups like this kind of push-up is about to go out of style, know that with each rep you are creating a highly effective base for any other exercise you decide to do.

19 types of floor push-ups for beginners

Long live push-ups all over the world!

Many people want to be in good shape and look beautiful and athletic. But not everyone has the opportunity to visit the gym or organize a sports corner at home. In this case, an excellent exercise will help - push-ups from the floor. It can be performed without any additional equipment and sports equipment. To keep yourself in shape, all you need is desire and a well-designed training program. This exercise is universal: it can be performed by men, women, children, and the elderly. In this article, you will learn which muscles swing thanks to push-ups.

What are the benefits of push-ups?

Push-ups work on different muscle groups. Exercise affects the development of strength indicators and an increase in muscle mass. There are several dozen types of push-ups from the floor, each of which is aimed at working out a specific muscle group. For example, if you do push-ups with your arms wide apart (wide grip), then the main load will fall on the pectoral muscles. If you do push-ups with a fairly narrow grip, then triceps will be worked out most of all. More details about the varieties and their execution technique will be written below.

The essence of the exercise is that you take a strictly horizontal position parallel to the floor, face down. Next, you need to lower and raise your body using flexion and extension movements of the arms. In the classic version, this exercise is performed without the use of additional weights. Weighted push-ups are practiced only by experienced athletes.

The main benefit of exercise is to increase the muscle mass of certain muscle groups, as well as giving them a relief shape. Exercise helps to increase strength and endurance. With the regular performance of push-ups from the floor in the body, the metabolism is normalized, which has a positive effect on the general condition of a person and his well-being.

It is also worth noting that after 30 years, the human body begins to lose muscle mass: in a year, about 2% of muscle mass is replaced by fat. Exercise can help stop muscle loss, build muscle, improve heart function, and reduce your risk of heart disease. Plus, push-ups can improve your posture.

What muscles are involved and swing when doing push-ups?

This exercise has a complex effect on the body. What muscles are swinging? The following muscle groups are simultaneously involved:

the upper and lower parts of the muscles of the pectoral group are well worked out;
the triceps of both arms are involved;
the front and middle bundle of the deltoid muscles of the shoulder girdle;
the serratus anterior muscle of the body is being worked out;
upper, lower and lateral abdominal muscles;

Let's take a closer look at each muscle group.

Pectoral muscles

When performing various types of push-ups, the pectoral muscles are the most frequently used. When lifting and lowering the body, it is the pectoralis major muscle that perceives the main load. In the everyday life of the average person, the pectoral muscles practically do not receive any load, therefore they atrophy very quickly. Push-ups will help activate and enlarge your pectoral muscles.

Triceps

The triceps is responsible for extending the arms. It is the second most important muscle involved in doing push-ups. Depending on the width of the grip during the exercise, the load on the triceps will change. The narrower the grip, the greater the load.

Deltoid muscles of the shoulder

The deltoid muscles consist of three bundles (posterior, anterior and middle). When doing push-ups from the floor, part of the load goes to the front and middle bundle of the deltoid muscles of the shoulder. The deltas help the pectoral muscles lift the body during push-ups.

Serratus anterior muscle

When doing push-ups, this subtle but very important muscle of the human body, which is located in the back of the sternum, works and strengthens.

Abdominal muscles

The abs consists of several muscles that are involved in the exercise. It is the press that helps to keep the body level when performing push-ups, so it is able to give the press a certain relief.

Neck

When doing push-ups from the floor, your head should be level, your gaze is directed strictly to the floor. Thanks to this, the muscles of the neck are also involved in the work.

The rest of the muscle groups (biceps and back muscles) are minimally involved during push-ups.

The main types of push-ups from the floor. Execution technique

There are many types of push-ups from the floor, each of which is aimed at working out a specific muscle group. Let's take a look at the most basic options.

The classic version of push-ups is taught at school in physical education lessons. The technique is quite simple:

First, a lying emphasis is taken with support on the palms and socks.
Legs and back are one straight line.
The palms are slightly wider than the shoulders. The fingers are not wide apart and directed forward.
Feet together or at the width of the pelvis.
As you inhale, slowly bring your chest to the floor, bending your elbows. Do not push them too far apart.
With an exhalation, return to the starting position.

Wide grip

The execution technique is similar to the previous one with some exceptions:

The arms should be placed at a distance equal to approximately two shoulder widths.
The elbows should be pointing to the sides.
The palms can be gathered into a fist or push-ups on open palms, as in the classic version.
Legs are shoulder-width apart or slightly narrower.
When lowering the body, it is necessary to watch the elbows: they should always look to the sides.
Your back, neck and head should form one straight line.

If you bend or bulge your buttocks, the effectiveness of the exercise will be significantly reduced. The wide grip allows you to maximize the pumping of the pectoral and deltoid muscles.

This type of push-up is aimed at maximizing the development of the pectoralis major muscle. The execution technique is the same as in the case of a wide grip, only the legs must be placed on a hill. For beginners, a stand of 30–35 centimeters will suffice. Professionals can do push-ups with a stand of 60 centimeters. The higher the support, the greater the load on the pectoral muscles. You can experiment with the width of the grip. The wider the grip, the greater the load.

The effectiveness of the exercise will depend on the correct placement of the hands.

Hands should be placed strictly at shoulder level.
The elbow joints should point backwards.
Legs together.
When lowering the body, the elbows diverge not to the sides, but backward along the body.
The body should be located strictly parallel to the floor.
You can do push-ups both on the palms and on the fists.

Narrow grip

A narrow grip promotes good development of the triceps and the anterior deltoid bundle.

The palms are located next to each other and are directed slightly inward.
Feet are shoulder width apart or together.
When lowering the body, the arms are bent along the body, and not apart to the sides.

It is quite difficult to do push-ups on one hand; you should switch to this version of the exercise only if the classic push-ups do not give a sufficient load.

To maintain balance, you need to spread your legs wide apart.
The supporting hand is located on the shoulder line, and the other hand is slightly bent and brought behind the back.
When the lowering phase occurs, the elbow bends to the side.
You can do push-ups, alternately changing your hand after each lowering, or perform several repetitions on one arm and then change the supporting arm.

Video: 19 types of push-ups from the floor for beginners

Lightweight push-ups

For beginners with poorly developed muscles, especially women and elderly people, it can be difficult to perform push-ups of the classic type, not to mention the more complicated options. For them, lightweight push-up options have been developed.

The technique of execution is similar to the classic version, only the legs do not rest on the toes, but on the knees. The feet must be crossed and raised above the floor. The workload on the main muscle groups in this position is significantly reduced.

Do muscles develop from wall push-ups

This exercise will strengthen your muscles and prepare them for classic push-ups.

Execution technique:

It is necessary to stand straight in front of the wall at a distance of about one step from it.
We accept the emphasis from the wall.
The distance between the crayfish should be slightly wider than shoulder level.
We tear off the heels from the floor and do push-ups.
When performing the exercise, you need to monitor the evenness of your body.

What are the effects of complicated push-up options

This type of exercise helps not only to work out the muscles, but also to increase dexterity and overall strength.

The legs are slightly narrower than shoulder-width apart, and the arms are approximately 2 times wider.
We lower the body and push it up with a powerful push.
We tear off our palms from the floor and make a clap.
The return landing should be soft.
The arms should work rhythmically and energetically.

Weighted push-ups are aimed at increasing muscle mass and strength indicators of the pectoral muscles and triceps. The extra weight allows you to work out muscle groups deeply enough. As weights for exercise, you can use special sports vests with weights or ordinary backpacks with weights. The technique is exactly the same as for classic push-ups. It is necessary to start training with small weights (2-3 kilograms), gradually increasing the load. Below you will find an explanatory video.

Video: The main types of push-ups

Beginner push-up workout program

A beginner's training program may look like this:

First training week:

we carry out a warm-up;
the first training approach - no more than 8 push-ups;
second training approach - no more than 6 push-ups;
third training approach - 5 push-ups;
fourth approach - 5 push-ups;
if there is still strength, then you can perform 2-3 sets of 5 repetitions;
rest between each set should be 1-2 minutes.

Second training week:

we carry out a warm-up;
four sets of 8 push-ups with breaks of 1-2 minutes between sets.

Third training week:

we carry out a warm-up;
four sets for the maximum number of repetitions; rest between sets no more than 1 minute.

You can make up subsequent training weeks yourself, gradually increasing the number of push-ups in each set.

Recommendations for doing push-ups from the floor. What muscles work

When doing push-ups in the elbow and shoulder joints, there should be no discomfort. The joints should not twist; for this, choose the most suitable position of the palms for you.
Push-ups require some flexibility, so it is recommended to develop it in parallel with classes.
To avoid injuring your wrists, do a good warm-up before each session. In addition, you can use special bandages or sports wristbands.
If you are planning to gain muscle mass and increase muscle size, then you should pay special attention to nutrition. Food should contain sufficient amounts of protein and vitamins.

Video: 3 most serious mistakes when doing push-ups

Floor push-ups are a good alternative to dumbbell and barbell exercises in the gym. With just one exercise, you can keep fit and build muscle at home. This exercise can be performed by absolutely everyone, regardless of fitness level, gender and age. Doing push-ups regularly can help you improve your health.

In the process of push-ups, it is possible to shift the emphasis to those muscle groups that you want to use (triceps, shoulders, chest - read on for this) - to emphasize the load, you need to redistribute the load.

A feature of push-ups is that the activation of the muscles occurs immediately after taking the starting position. Regular push-ups can help build strength and endurance. Some more advantages of push-ups should be noted:

the respiratory and circulatory systems are strengthened;
metabolic processes improve;
the body's immune forces are increased.

Article author:

coach Anton Muravyov Write a message

A professional in his field. Qualified trainer. Winner and prize-winner of regional and city competitions. Diploma of higher education in sports. I am a specialist in physical fitness. For over 15 years I have been engaged in martial arts and fitness.

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Content

There is a whole range of exercises that do not require going to the gym in order to maintain a beautiful figure and strong muscles. Classic push-ups from the floor, known from school physical education lessons, with a well-chosen program (number of approaches, types of bench press) can be an excellent daily workout.

What do push-ups from the floor give

These exercises are a great way to build a strong and beautiful muscle frame. The training block is selected for any age and gender. Many people believe that this type of exercise trains only a small number of muscles, but when the emphasis is shifted (supporting positions of the arms and legs), the whole body is included in the work. An active press of your own body from the floor makes you work:

large muscles of the chest;
triceps muscles (triceps);
biceps muscles (biceps);
deltoid muscles;
serratus anterior (musculature of the side of the chest and upper ribs).

In addition to the formation and strengthening of the muscular frame, push-ups, like any properly constructed physical activity, develops proper breathing, lung function, improves blood flow in all parts of the body, strengthens ligaments and joints, and saturates the tissues of the body with oxygen. At the same time, there is no age limit: even children under the supervision of adults can do push-ups.

For men

Standard push-ups from the floor with a properly designed program will allow any man to form a strong attractive body. In combination with a diet, you can achieve the classic advertised body relief, which is actively promoted by modern mass culture. It is also worth noting the enormous benefits of these exercises for those who are engaged in martial arts: the joints of the hands, the muscles of the back and muscles of the press are strengthened, some push-ups qualitatively develop endurance.

For women

While many consider this workout to be purely masculine, it is ideal for shaping an attractive female body. Naturally, the number of approaches and types of exercises will differ from the men's set, but with a properly designed program, you can achieve quick and noticeable results. In addition to the general physical benefits, exercise will help in the following aspects:

load on the forearms prevents sagging and flabbiness of the skin;
excess weight is lost due to active burning of calories;
correct posture is formed;
the pectoral muscles are strengthened, which improves the shape and tone of the female breast;
the muscles of the upper press form an attractive flat stomach.

Types of push-ups

There are many types of push-ups, depending on which muscle groups are emphasized. It must be remembered that you cannot thoughtlessly approach training and immediately try to perform exercises with weights or on weak muscles. The easiest consequence will be severe dyspathy a few hours after the approaches, but you can also get serious injuries to an unprepared person. It is better to start with classic push-ups, and after gradually strengthening the body, complicate the exercises and the load on the body.

Classic

The exercise technique is familiar from school physical education (the natural position of the torso when a person wants to rise from such a position). The lying emphasis is taken with support on the socks (feet together or slightly at a distance from each other) and open palms. The setting of the palms is slightly wider than the shoulders. Execution is considered ideal - to touch the floor with your chest and chin, look in front of you. The deltoid muscles, triceps, deltas are being worked on. After a few weeks, you can already raise the difficulty level.

Weighted

These push-ups are used by those involved in strength sports. Their focus is designed for the deep development of muscle tissue rather than for the formation of relief. It is important to remember that weights cannot be done instantly, that is, on some day, add 10 kilos of additional weight to the approach. Ideally, when the load is increased, special vests are used, for which weights can be changed (they are tailored so as to distribute the load over the body as conveniently as possible).

In the gym, you can use a barbell pancake, which the partner will put on the trainee's back and will make sure that the load does not fall. Pressing a girl lying on the athlete's back is often a simple show. Such an add. load (40-50 kg) is actually beyond the power of the average man in the street. To reach this level, you need to train for a long time and professionally.

Deep push-ups

This technique is designed to maximize muscle workout efficiency with a large vertical amplitude. To do this, the floor level is lowered (the lowest point during the press). In the halls, you can often find athletes who perform exercises using chairs or dumbbells with wide pancakes. This is fraught with injury because the supports are unstable. The ideal solution would be to purchase special handles from a sports store to increase the amplitude.

Slow push-ups

From the name it is clear that the exercise (of any type) is done at a slow pace. Its meaning is that endurance is trained without weights, and strength is trained with additional weight. The key to slow presses is continuity. This means that at the lower and peak points of flexion of the arms, you do not need to stop, but immediately begin the opposite movement. The speed is different from standard push-ups, everyone chooses for himself, based on the fact that 8-10 repetitions should be done.

From my knees

A simplified form of classic push-ups, which is designed for beginners, older people and those who have contraindications to standard exercises. They differ from basic exercises in that the emphasis is not on the socks, but on the knees, while the feet must be crossed. Studies have shown that the payload on the spine is reduced by about 15%. The actual bench press is no different from regular push-ups.

Wide grip

To accentuate the load on the pectoral muscles, a wide grip is used: the hands rest on the floor at a distance twice as wide as the shoulders, the elbows diverge to the sides when lowering down. The burdening of such an exercise occurs by raising the legs on a bench or stand. Raising the pivot point of the feet 60 cm from the floor will increase the load up to 75% of the athlete's weight. It is important to constantly keep your back straight and not allow the abdomen to sag, otherwise the meaning of the bench press is completely lost.

Medium grip

This grip will help build your triceps if done correctly. The palms are located clearly shoulder-width apart, the elbows, when lowering the body, move parallel to the body, pressing against it as much as possible. Weighting or simplifying the exercise follows the same pattern as for classic push-ups (adding weights, raising the fulcrum of the legs or kneeling).

With a narrow grip

One of the tricky push-up variations. The emphasis falls on the palms (slightly outward), which are located at the point corresponding to the middle of the chest. Feet shoulder-width apart or slightly wider. At the lowest point, the sternum should touch the fingers. In this position, the exercise gives the maximum load on the triceps and the frontal part of the deltoid muscle.

On one hand

Another challenging exercise designed for trained athletes. For those who are just starting to train, it is better not even to try to do such a bench press, because there is a high probability of breaking the supporting arm. In this case, the person will simply hit the floor with his face from a half-meter height. Correct execution: the supporting hand is in line with the body, the second is brought behind the back; the legs are spread wide to provide balance. At the lowest point, the chest touches the floor; in the reverse movement, the shoulders are kept parallel to the floor.

On fingers

This emphasis strengthens the hand and all of its joints. The type of push-up is not important in this case (the only exception is a narrow grip, since it is extremely difficult to position the fingers comfortably). In order to understand whether it will be possible to do push-ups, you should stand a little in the starting position. If your fingers are tired and start to hurt in the first seconds, then it is better to give up the exercise and work with an expander to strengthen the hand.

How to do push-ups from the floor

The main mistake of all beginners is the dismissive attitude towards the execution technique. In the best case, an incorrect body position will lead to a lack of distinct results even after long months of training. At worst - to muscle overstrain, injuries to ligaments, joints, accidents. Correct push-ups from the floor include:

compulsory warm-up of the whole body before starting the exercises, special attention is paid to the hands and shoulder joints;
correct positioning of palms, feet and neck (chin to chest level);
the use of special wristbands is recommended;
for any type of push-up, the back remains flat, the whole body forms a single straight line: neck, back, hips, heels;
correct breathing: downward movement occurs on inhalation, return to straight arms - on exhalation;
regularity of training: one approach per month, even a hundred presses, will not give any effect;
the correct selection of the frequency of the load: it makes no sense to work for wear and tear in one approach, when you can break the workout into several stages.

How best to do push-ups

For beginners and people with problem health (diseases of the lower back, joints), it is better to start with classic push-ups, from the knees, without weights and at an average speed. In the descriptions of positions during the exercise, you can and should make adjustments based on your own anatomy. The bench press should not bring discomfort and pain. Over time, if a person feels confident in strength, you can move on to more complex types of push-ups from the floor. Proper nutrition is worth mentioning separately: for the normal functioning of the muscles, a complete diet is required.

How many times

The most common problem for those who decide to start push-ups is to immediately do the maximum number of presses and fall to the floor, choking with fatigue. The number of sets and repetitions is determined solely individually. Ideally, find a coach and ask him to write a program. The table of push-ups from the floor is independently formed based on the actual limit. For example, if the ceiling for repetitions is 10 presses, then you need to include 8 in the set, lowering to 5 in the last approach, so that the muscles have a reserve of strength during the rest period.

How often

Experts agree that an unprepared person should start a course of push-ups every other day in order to understand the state of the muscle frame and avoid overstrain, i.e. 3-4 lessons per week. A month later, a training plan is formed daily. It is important to remember that in the presence of minimal injuries, you need to stop and wait for healing so as not to provoke the development of pathologies.

Most effective push-ups

The effectiveness of your own body press for a specific muscle or target is directly dependent on the types of exercises and their combinations. The main thing is to remember that intensive rocking of a separate part of the body will weaken the rest. In the process of training, you need to alternate types of push-ups and other exercises for a holistic effect on the body. Technique of push-ups from the floor for muscle growth and relief formation:

		Exercise types
	Strengthening the triceps	With narrow arms. The main thing is the correct technical performance: the palms are as close as possible (fingers lie on top of each other), at the lowest point of the amplitude of lowering, the chest touches the hands, the elbows are spread apart. Press with an average grip, when the elbows move as close as possible to the body. Weighting or switching to fists in support is added only after it becomes clear how well the triceps work.
	Getting high quality relief	Immediately you need to stipulate one nuance - the relief will not form if there is a large amount of subcutaneous fat on the muscles. The picture will be formed only if the athlete has enough muscle mass. Effective exercises will help to make the arms embossed if carried out with a gradual, sequential burden. Otherwise, the muscles will get used to the weight and will only maintain their own condition (even an increase in repetitions will not help). Drawing abdominal muscles will help form reverse push-ups. The correct technique of execution is similar to a press on the uneven bars: hands rest behind the back on a bench or other hill, buttocks above the floor, legs - on the heels as far as possible from the point of support of the palms; the arms are bent to a position where the elbows form a right angle (a sharper position suggests good physical fitness).
	Building mass	The first thing to learn if you want to gain mass is that the technique of execution completely changes. Regular exercises with a person weighing up to 80 kilos will not give any results. What are important: a dense balanced diet for gaining mass, a clear regularity of workouts, and proper rest. A classic push-up is used, which is performed extremely slowly with a power explosive completion. That is, the body descends slowly and smoothly to the lowest point of the amplitude (2-3 seconds), is fixed for a moment and comes back with a powerful forceful movement. The ideal number is 8-12 for 4-5 approaches per set. The floor push-up pattern for muscle growth implies that repetitions should be gradually increased over 15 weeks.

Push-up program

A correctly designed system of push-ups from the floor is the number of approaches, the alternation of loads and rest, the frequency of executions. It will not only protect against injuries during the execution, but also give the maximum result. It is ideal for a training program to be compiled by a professional trainer based on the results of a test training, but you can write it yourself. It is important to adhere to the program and not allow gaps, incorrect loads, alternate with strength exercises, otherwise the benefits will tend to zero.

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How to do push-ups from the floor - technique and types, training program for muscle growth with video