One of the main physical exercises is push-ups from the floor. Almost every training program, for both amateurs and professionals, includes these exercises. They are necessary for the development of strength, muscle endurance.
However, this type of exercise is often ignored by inexperienced athletes or amateurs completely in vain, since they work out the upper chest well.
The benefits of push-ups from the floor. What muscles work
Push-ups from the floor are the simplest, but necessary training program, which is performed without the use of special objects. They can be performed by any person, regardless of gender and age, to maintain good physical shape, proper muscle development, increase endurance and strengthen bones.
such exercises normalize heart rate, blood pressure, increase overall well-being, improve mood and contribute to weight adjustment.
By strengthening muscle mass, posture, blood circulation in adjacent tissues improves, many muscle groups work. Regular exercise can help promote health and muscle definition.
How to start classes correctly
Even if a person has never played sports and many techniques cannot be performed by him, push-ups are basic exercises. The main element of the load is its own weight, therefore, when starting a lesson, physical fitness must be taken into account.
If it is zero, it is recommended to start with a gradual increase in strength. Performing knee exercises can be a good start. In any case, it is necessary at first to pay more attention to the execution technique, and not to the number of repetitions.
Before push-ups, a warm-up is imperative to prepare your muscles and joints for the upcoming stress. To do this, you need to stretch your hands, elbows and shoulders, and also warm up your torso using rotations and bends.
If the exercise is necessary in order to regain shape after an injury, the load should be performed in proportion to health, in no case overloading the body. At first, simplified push-up options are performed, and after a few sessions you can move on to more classic ones.
You should not delay the transition - otherwise the body will remember the wrong movements. When doing the exercises, the person should feel the muscle tension and try to keep the back straight. Hands should be in a position shoulder-width apart - the smaller the distance between them, the more difficult it will be to perform the push-up.
The body should not bend or sag. It is necessary to do push-ups with the whole body. Move down and up alternately from the plank position. Correct push-ups can replace even good machines.
How many times do you need to do push-ups
In the first stages, you can perform push-ups up to 5 times in 5 sets. During execution, you need to watch your hands - they should not completely lie on the floor or unbend all the way. Muscle tension should be maintained throughout the entire set.
The break between repetitions should be about a minute. It is necessary to gradually increase the number of exercises and approaches. Men increase intensity and quantity at an accelerated pace, since their chest muscles are physiologically more developed. Women can exercise less intensely.
Normally, push-ups from the floor must be performed every other day, since, being at rest, the muscles not only return to normal, but also continue to grow.
According to the selected training program, the average number of exercises in one lesson should be about 100 times - this is the indicator that you need to come to. Moreover, the final result depends on the number of repetitions and the rest time. When training endurance, it is necessary to increase the number of repetitions and decrease the time for rest.
When training strength, you need to increase the duration of rest. Therefore, the number of push-ups can be selected individually, not only depending on the level of training, but also the focus on a certain result.
Types of push-ups
There are many options for push-ups from the floor, each of which is aimed at acquiring a specific physical skill. The training program can be aimed at developing speed, strength, endurance, muscle building, etc.
Classic
A large group of muscles is involved: pectoral muscles, shoulders, abdominal muscles, lower back and trunk. This type is performed without additional burdening - only work with its own weight. The execution begins from the plank position, the hands are set slightly wider than the shoulders.
The body is even, elongated in one line. The elbows are directed slightly to the side: they do not support the body and are not arched in the opposite direction. The gaze should be directed forward and downward.
To perform the exercise, the elbows are bent, lowering the entire body to the floor. The case always stays on weight. Lifting the body up can be slightly accelerated, but without overstraining the elbow joints.
Knee push-ups
This type is well suited for those who are just starting to do push-ups, since the load in this case is the smallest. The technique is designed to train the muscles of the chest, arms and shoulders. In this way, the muscles are prepared for subsequent exercises, their tone improves and overall well-being is normalized.
First you need to take an emphasis lying. Hands at shoulder level or slightly wider, and knees rest on the floor. The lower legs are suspended. The back and hips are in line, and the emphasis is on the arms and knees.
From this position, you need to lower the body, keeping your hands straight, and slowly rise up. The number of repetitions and the angle of incline can be chosen independently, based on the level of physical fitness.
Wide grip push-up
To perform this type of exercise from the classic plank, you need to pay attention to the hands. They should not be shoulder-width apart, but slightly farther apart. The palms are directed forward, and the elbows are to the sides.
It is necessary to alternately raise and lower the torso, making sure not to lie down completely on the floor and not to unbend the elbows to the limit. This exercise uses the pectoral muscles and triceps.
With a wide grip for pumping the pectoral muscles
To pump the upper chest, you can additionally use a bench. Its height should be a little over a meter. Hands rest on the bench, and feet on the floor. The body is on the same line and does not deviate either up or down. The hands are facing straight, and the elbows go back and to the side.
For experienced athletes, you can use the heavier option - do the emphasis on the bench with your feet, not your hands.The athlete rhythmically lifts and lowers the body the required number of times.
Medium grip push-up
The middle grip implies a close position of the hands, without touching them to each other. In the plank position, you need to place your hands a little closer than shoulder-width apart. When raising and lowering the torso, the elbows are directed back, and the body is in line. This type of workout uses the triceps.
Narrow grip
This type is aimed at working out the muscles of the shoulder girdle. In the prone position, you need to put your palms as close to each other as possible. The brushes can be directed forward or towards each other. The legs are in a free position - next to or shoulder-width apart.
In this position, they lower themselves to the floor and, keeping the elbows directed backward, rise up. It is necessary to control movements, avoiding sudden jerks.
Push-ups on one arm
This type is not suitable for beginners, as it requires good physical fitness. With well-coordinated muscle work, the upper body, chest muscles, triceps, abs and back are involved.
When performing the exercise, the emphasis is on one hand. The second is wound up behind the back. Legs wide apart. The arm is placed next to the torso, and when bent, the elbow moves to the side. When balancing in this position, more muscles work than with the classic versions.
Push up with cotton
This exercise helps to develop explosive strength, and with it endurance and agility. It is not suitable for beginners as there is a high likelihood of injury if the technique is incorrect. Take a plank position and put your arms wider than your shoulders. The body remains level.
They slowly lower themselves to the floor, then quickly do push-ups, having time to clap their hands and put their palms on the floor. It is important to land on your hands and not fall to the floor. Cotton options can be different: on the chest, behind the back and even with the legs off. All this takes time and preparation.
Push-up on the fingers
A difficult option, in which the pectoral muscles, triceps, shoulder, back and others work. Additional stress is placed on the hands and fingers. During the exercise, breathing is trained and endurance increases. When performing this type of push-up, the emphasis is on the fingers.
You can first put your hands on the floor and from this position focus on your fingers. Make sure your fingers are not injured and can support your body weight. To reduce the load, you can focus not on your feet, but on your knees. Alternately lower and raise the torso without jerking. Experienced athletes can do three or even one finger push-ups.
Weighted push-up
To build muscle, it is necessary to use weights during push-ups. This will not only allow you to build new muscle fibers, but also strengthen your shoulder girdle, abs and develop endurance.
To create weight, you need to wear special vests with a lot of weight. Hands are shoulder-width apart, and the emphasis is on the palms and toes. The technique used is classical.
Deep push-ups
For this type of exercise, stops are needed, which significantly complicate the performance. They are essential for building muscle quickly. In addition, the upper chest, shoulders, hands are trained and strength and endurance increase.
To perform the exercise, the hands are placed on the supports, and the body is in one line. As the amplitude increases, the muscles work more efficiently. Smoothly, without jerking, make movements of the torso up and down the required number of times.
Features of push-ups for girls
Push-ups from the floor, the training program for which is developed by professionals - which is especially important for girls, should be aimed at improving physical fitness. The basic principles of push-ups from the floor are identical for both males and females.
The difference lies in a simpler execution technique.Girls do not need to work out the muscles of the arms and develop their shoulders, if physical fitness does not require this. To a greater extent, exercises for girls are aimed at strengthening the muscles of the chest, abs, buttocks and legs.
At the same time, push-ups will perfectly strengthen the chest and align the posture. Push-ups are often included in the general set of exercises aimed at losing weight and improving the body.
When push-ups for girls, various weights and special devices are rarely used. Depending on the result, the position of the body and arms changes. The number of repetitions and exercises should be less than for men, since the female body is naturally less hardy.
Before doing push-ups, you must put on loose clothing, as well as free your hands and other parts of the body from various jewelry. In between approaches, it is necessary to give the body an opportunity to rest and restore breathing.
Untrained girls with poor physical condition may start doing push-ups from the wall.
To do this, you need to stand facing the wall at a distance of a meter and put your hands shoulder-width apart. The body must be in one line: it is unacceptable to bend. Calmly and slowly, you should bend and unbend your arms, trying to keep your back straight.
Example of a beginner's push-up program
You need to start push-ups from the floor gradually. The training program should be structured in such a way as not to burden the body every day. The muscles must be given sufficient time to recover. In the future, when endurance is developed, you can move on to more frequent performance.
Approximate push-up plan for a month:
- First week. At the initial stage, it is recommended to perform classic push-ups and push-ups from the knees in an amount of no more than 8 exercises. On the second approach, the number of push-ups can be reduced. There is a break between approaches for no more than a minute. Then three more sets of five push-ups are performed with a break of 5 minutes.
- Second week. 4 sets of 8 push-ups are performed with a break of 1 minute.
- Third week. Push-ups are performed in the amount of 4 approaches with a pause of 1 minute. The number of exercises should be increased up to 10 times.
- Fourth week. The number of push-ups and approaches is also increasing. The time between repetitions should not exceed 1 minute.
It is important to remember about the warm-up that should be done before each session. All exercises must be performed without undue stress, monitoring breathing and technique. At the initial stage, the correct performance of the exercises is much more important than their speed.
Sample program for advanced level
For experienced athletes, a training program should be drawn up for each day. Moreover, one program should not be worked out for more than a month. The main emphasis for the advanced level should be aimed at maximizing the development of a large muscle group, the formation of a relief and a strong, healthy and beautiful body.
Approximate plan:
- 1 day. Warm-up and a smooth transition to push-ups are mandatory. 15 push-ups, 4 sets. Exercises are performed with weights and with a narrow grip. You can alternate these exercises with push-ups for the press: 1 approach 50 times.
- 2nd day. After warm-up, an arbitrary exercise is performed 100 times. The break can be no more than 2 minutes.
- 3rd day. Push-ups with a wide grip and medium grip are performed the maximum number of times. During the breaks, abdominal exercises are done.
- 4th day. Deep push-ups - 3 sets of 20 reps and push-ups with a narrow grip - 3 sets of 12 reps. During breaks, squats are performed - 3 sets of 30 times.
The program can be adjusted depending on the individual characteristics and the goal. It is important to follow the correct diet to accelerate muscle building. It should include carbohydrates and proteins.
That being said, it's best to eat lean meats that are cooked the right way: no frying, no smoking, and no trans fats. It is also worth giving up high-calorie sauces and fast food.
Work for strength and mass
The right combination of exercises can help you build muscle and increase strength. A similar effect can well be achieved at home using additional devices. These can be hand rests and various weights. However, it is necessary to increase the load gradually.
Popular exercises are bar push-ups, which work on different muscle groups depending on the position of the torso and the use of weights. Wherein the grip on the uneven bars should not be too wide - this can lead to injury.
You can also add running, crunches, and squats. To properly shape the muscles of the shoulders, it is necessary to do push-ups on one arm. Initially, you can start with slow exercises without holding the body on weight and gradually move on to full exercises.
Cotton push-ups are a good exercise for strength and mass. In this case, unbending, it is necessary to clap with the palms. In total, you need to do 10 approaches, between which you are allowed to rest no more than 30 seconds.
Work for endurance and relief
When doing push-ups for endurance, it is necessary to increase the pace above average. The number of exercises should be maximum, and the time between approaches, on the contrary, can be increased. It is important to monitor your breathing and distribute your strength correctly. The best way is to alternate between heavy and light exercises.
Squats and push-ups that involve a lot of muscles work well for endurance and relief. For the appearance of relief, it is important to follow a diet. The main part of the exercises should be strength.
Push ups
In push-ups from the floor to the press, the oblique muscles of the press are involved, however, it is not recommended for beginners to perform such exercises.
One of the most effective abdominal exercises is done like this:
- Take the plank position.
- When moving to the floor, raise one leg and direct the knee towards the elbow.
- In the upward movement, the leg returns to its original position.
- On the next lift, use the second leg.
In addition to the abs, this exercise works well the muscles of the back, chest and arms. For a good abs, your workout program should include several exercises that complement each other.
How to breathe correctly when pushing up from the floor
Push-ups are strength exercises and put stress on the cardiovascular and respiratory systems. As a result, blood circulation and metabolism are accelerated. If you breathe incorrectly, you can not only nullify all efforts, but also harm the body.
Inhale during push-ups is done when lowering the body to the floor, and exhale when raising. In this case, the exhalation should, as it were, accelerate the lifting of the body. Breathing should work for the athlete, not against him. If breathing is with uncharacteristic delays, this will lead to oxygen starvation.
The athlete may feel weakness, increased pressure or even faint during exercise, which indicates improper breathing technique. This can threaten with microtrauma of the vessels of the brain.
It is important to breathe through your nose during exercise.
It will not be easy for beginners to set up the correct breathing, but very soon many will notice that they cannot do without it.
When done correctly, following the principles of a healthy diet and a rational approach, push-ups from the floor will be beneficial for the body. It is important to compare your own strengths with the chosen training program, since excessive overstrain of the body will not give the desired results. It is necessary to move towards the goal slowly but surely.
Push-ups video
Video instruction on a complex of two types of push-ups:
The video will help if you can't do push-ups: