Push-ups from the floor: what muscles swing in men, women. Technique of execution, program for beginners, types of push-ups

Many modern men and women dream of a fit, slender body. Push-ups are versatile exercises for many muscles, so they can help normalize weight and build muscle.

The benefits of push-ups

A person who wants to do push-ups from the floor, first of all, needs to know the benefits that this type of exercise will bring:

1. Strengthens the heart muscle.
2. Improves the work of the vascular system.
3. Activates the vital processes of the body.
4. It will help increase muscle volume for those wishing to gain the right weight.
5. When doing push-ups, the body learns to breathe correctly.
6. The metabolic rate will increase.
7. The body will become more efficient.
8. The psycho-emotional state will improve.
9. For women - the muscles of the chest will be strengthened, which will make it more attractive and healthy (due to improved blood circulation).
10. Push-ups stimulate the immune system to strengthen.
11. Strengthens the skeletal system.

Difference in muscle work in women and men

Push-ups from the floor (which muscles swing during training should be known to everyone who decided to engage in this type of physical activity) in women and men, the same muscle groups are forced to work. But due to the fact that organisms are different, the body perceives the load in different ways.

For men:

• chest muscles - located in the upper chest;
• triceps - helps to extend the elbow;
• superficial brachial muscle - flexes and unbends the shoulder;
• superficial chest muscle;
• large brachial muscle;
• abdominal muscles or rectus abdominis muscle;
• the largest muscle of the buttocks - keeps the body upright.

For women:

• abdominal muscles or rectus abdominis muscle;
• the muscles of the buttocks are worked out;
• large muscle of the thigh;
• chest muscles;
• biceps muscle between shoulder and elbow;
• triceps of the shoulder.

Contraindications and possible harm

This type of exercise, if done incorrectly, can harm the body. Chronic pathological processes in the body can be a contraindication.

Harm:

• injury to the wrist;
• shoulder injuries;
• damage to the elbow joints;
• you can harm the lumbar spine;
• provoke pain in the cervical spine.

Contraindications:

• rheumatism;
• stroke;
• hypertension;
• polyarthritis;
• spondyloarthrosis;
• coxarthrosis;
• protrusion of discs and hernia of the spine;
• Raynaud's syndrome and disease.

Push-ups for biceps from the floor

In order to work out the biceps or biceps, you need to use several options: lower the chest to the floor and vice versa - do the exercise without touching the floor with the chest.

1. Support lying. Legs together.
2. The palms are strictly under the shoulders and parallel to each other.
3. The face is looking at the floor.
4. The back is straight, without deflection.
5. It is necessary to lower the chest down while inhaling.
6. Exhale - push the body up.

To work out the biceps, you can use dumbbells or work without them.

Without dumbbells:

• lying on outstretched, straight arms;
• palms (fingers) must be turned to the sides;
• do push-ups from this position.

With dumbbells:

• lying on outstretched, straight arms;
• dumbbells are on the floor;
• grasp the dumbbells with your hands not from above, but from below (slip your brushes under them);
• dumbbells lie strictly parallel to the shoulders;
• bend your elbows.

For triceps

The triceps muscle of the shoulder is responsible for the extension of the elbow joint. Push-ups from the floor will work this muscle well. In all types of exercises, triceps always takes part.

There are several main types of push-ups:

1. Narrow palms.

   

2. It is necessary to raise the legs above the level of the palms.
3. The palms are parallel to the body (fingers "look" forward) wider than the shoulders, the feet must be placed without touching each other.

On shoulders

Push-ups from the floor (which muscles swing can be determined by the position of the body) are beneficial for both the shoulders and the whole body. There are many varieties of exercises for the deltoid muscle. The main thing is a change in body position.

1. Starting position: lying on straightened arms, hands under the shoulders.
2. Lift the pelvis up, the body acquires an angle of 90 degrees. House-shaped push-ups.
3. A variation of push-ups in an upside-down position near a wall, standing on outstretched arms.
4. The hands must be placed side by side, the feet are together, the elbows must be pressed to the body during push-ups.

On the pectoral muscles

You can work on the muscles of the chest not only using sports equipment, but also various options for push-ups from the floor.

1. Push-ups with a stand - palms must be placed above floor level, chest stretches to the floor.
2. Exercise with stops.
3. The lower limbs must be raised to a hill.

Pump up your back

You can build back muscles using push-ups from the floor.

The basic rule is an absolutely flat back.

1. Lying on outstretched, straight arms spread wider than the shoulders, turn your fingers inward.
2. Take the previous position, the feet must be placed on a support.
3. It is necessary to do exercises with a flat back and weights (put on a backpack with a reasonable weight).

Correct breathing when doing push-ups

Performing push-up exercises from the floor, you need to learn how to breathe correctly, otherwise you can not tighten and increase muscle volumes, but acquire health problems. Be sure to remember:

• when moving down, you must take a breath;
• straightening your arms, as if pushing yourself up - exhale.

This breathing technique helps you do exercises correctly and cope with both muscle and cardiovascular stress.

How many times do you need to do push-ups

This question is asked by every novice athlete. For a beginner, you need to learn how to do push-ups from the floor correctly and as much as possible. It all depends on the goals.

You can do push-ups according to the scheme or daily. But the body gets used to training without interruptions very quickly. As a result - no reliefs, no volumes, only endurance. There are no restrictions on the number of push-ups, only the state of health.

Common grip push-ups

Push-ups from the floor with a common grip is one of the main and universal home exercises for working out muscles.

How to do:

• lying on outstretched, straight arms;
• face looks at the floor;
• straight back, no sagging;
• brushes strictly under the shoulders;
• legs together;
• it is necessary to bend the elbow joints, the body remains motionless;
• on inhalation - down, on exhalation - up.

With wide arms

Push-ups from the floor (which muscles swing with a wide setting of the arms, it is important to find out before training) make it possible to work out the chest.

How to do:

• lying emphasis;
• arms straight;
• face looks at the floor;
• back straight;
• arms spread apart (not parallel to each other);
• brushes not under the shoulders, but at a distance of up to 30 cm to the sides;
• abdominal muscles are tense;
• on inhalation, it is necessary to bend the elbows to a right angle;
• on exhalation, straighten your arms, as if pushing the body up.

With a narrow hand position

This type of push-up works with the triceps muscle of the shoulder. There are several options: palms next to each other and palms located at a short distance from one another.

How to do:

• lying on outstretched, straight arms;
• palms nearby;
• the back is straight, does not bend;
• muscles of the abdomen and buttocks are tense;
• for better balance, you need to slightly spread the feet to the sides;
• take a breath and lower the body down, while the chest does not touch the palms;
• on exhalation, it is necessary to straighten the elbows, pushing the body up.

On fists

Fist exercises do not stretch and strain the ligaments in the wrists.

How to do:

• lying on outstretched, straight arms, emphasis on the feet;
• palms must be clenched into a fist;
• the back is straight, does not bend in the lower back;
• so that there is no pain in the fingers, you need to put a small rug under your fists;
• it is necessary to bend your elbows while inhaling, the chest does not touch the floor;
• on exhalation, straighten your arms, pushing the body up.

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On one hand

It works well for all muscle groups of push-ups from the floor on one arm. But this exercise is quite difficult. Requires good physical fitness.

Execution instruction:

• lying in support on one outstretched, straight arm;
• to maintain balance, you need to spread your legs wider;
• transfer body weight to the working hand;
• the second behind the back;
• the back is straight, does not bend;
• while inhaling, it is necessary to bend the arm at the elbow;
• straighten your hand as you exhale;
• change body position.

At your fingertips

This type of exercise works the deltoid muscles of the arms and muscles of the chest.

How to do:

• lying on outstretched straight arms;
• face looks down;
• the body is held on the fingers and feet;
• the back is straight, does not bend;
• hands must be placed wider than shoulder level;
• inhale, bending your elbows, go down;
• the chest does not descend completely;
• on exhalation, it is necessary to straighten the elbows, pushing the body up;

With a step to the side

This exercise focuses on the work of the triceps and chest.

How to do:

• lying on outstretched straight arms;
• straight back, no sagging;
• palms nearby;
• it is necessary to take a breath, bending the arm at the elbow, set it aside;
• straighten your hand as you exhale, while it is necessary to return the palm to its original place.

With the rise of the pelvis

Exercises with the pelvis or "house" - effective for the muscles of the chest.

How to do:

• rest your palms and feet on the floor, while it is necessary to raise the pelvis up;
• inhale and bend your elbows, go down;
• exhaling, straighten your arms.

T - push-ups from the floor

This exercise is a complicated form of push-ups with a common grip. Requires sufficient physical fitness.

Step-by-step description of push-ups:

• stand, as for push-ups with a common grip;
• it is necessary to take a breath and slowly squeeze out;
• on exhalation, straighten your arms, returning to the starting position;
• expand the torso, raise one hand up. From the outside it will look like one solid line or the letter T;
• gently lower your hand down;
• perform push-ups on the other half of the body.

Circular

Exercises with circular push-ups work simultaneously several muscle groups. These are the muscles of the abdomen and back, pectoral muscles and triceps muscles of the shoulders.

How to do:

• take a position for general push-ups;
• put your hands wider than with general push-ups;
• it is necessary to take a breath and move the weight of the body by one limb;
• bend your elbows;
• shift body weight to the other limb;
• breathing out - straighten your elbows, taking the original position;
• do the same in the other direction.

Opposite

An exercise called "Opposite push-ups" evenly distributes the force load on the body.

Execution process:

• body position for push-ups with a common grip;
• it is necessary to leave the right hand in its original position;
• left - palm under the center of the chest, elbow parallel to the body;
• push-ups, changing the position of the body and hands.

Based on 3 points

This is a common grip push-up with a slight complication.

Execution technique:

• take a position for push-ups with a common grip;
• put the foot of the right foot on the left foot;
• in this position, bend your elbows while inhaling;
• exhaling, take the starting position;
• swap legs.

Off your knees

A classic push-up for beginners or women. In this position, it is good to learn to push-ups from the floor, if the strength in the muscles of the arms is not enough to perform exercises with a common grip.

How to do:

• common grip push-up position;
• feature - lower your knees to the floor;
• back straight;
• taking a breath, it is necessary to bend the elbows, the chest stretches to the floor;
• straighten your elbows as you exhale.

In this exercise, you can work out different muscles, as with other classic push-ups.

Plyometric push-ups

This exercise is designed for athletes. Using this exercise in your daily life can be harmful.

How to do:

• common grip push-up position;
• it is necessary to bend your elbows while inhaling and go down;
• from the bottom point, with a sharp exhalation, straighten the elbows and push the body up, having time to make a clap;
• when landing, you must spring at the elbows.

Diamond

Push-ups of this type are similar to exercises that help swing the triceps muscle of the shoulder.

How to do:

• position for push-ups with a common grip;
• put your palms next to each other so that only your fingers touch, and the wrists look in different directions;
• inhale, bend your elbows, touch your palms with your chest;
• exhale - push the torso up to the starting position with straight arms.

Head up

Head-up push-ups are exercises for those who are just starting to master this type of physical culture.

Execution technique:

• put your hands on the windowsill;
• you need to stretch your back straight;
• rest your toes on the floor;
• it is necessary to bend the elbows while inhaling in order to reach the sill with the chest;
• straighten your arms as you exhale.

Head down

In order to complicate and diversify the exercises associated with push-ups from the floor, you can use various improvised means.

1. Use a large fitness ball:

• put the lower limbs on a large sports ball;
• fix (catch balance);
• do classic push-ups.

2.Based on a bench:

• put your feet on the bench;
• to resist;
• back straight;
• do push-ups of the general type.

3.Supported by a chair - this type of push-ups upside down duplicates push-ups from the bench and leads to the same results.

Handstand

This type of push-up requires a lot of strength in the hands and is very traumatic. Therefore, novice athletes should not try to do these push-ups.

Execution technique:

• emphasis on hands upside down near a vertical surface;
• for a start, it is enough just to accept this provision;
• in the future, you can push down - bend your elbows to inhale;
• straighten your elbows as you exhale.

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Lesson plan for beginners

First of all, any novice athlete needs to accustom their muscles to those types of stress that they do not experience in everyday life.

Scheme:

1. the first week you need to start pushing up from the wall;
2. the second week, you need to complicate the task and start exercises from the windowsill;
3. third week: if there are no difficulties, lower the bar lower - to the bench;
4. Week 4: Try knee push-ups
5. fifth week: start doing push-ups with a common grip.

Push-ups are versatile exercises that pump a large number of muscles. There is a great saving of time with the most positive load on the body, while there are no financial costs for specially equipped gyms.

Article design: Vladimir the Great

Push-up video

Push-ups from 1 to 80 level: