Push-up program for beginners. Table for gaining muscle mass, losing weight, pumping pectoral muscles, for all muscles of the body

The most effective exercises for a slim and fit figure are push-ups from the floor. In order for the result of strength and muscle growth to be noticeable faster, you need to engage in a special training program.

The benefits of push-ups, which muscles work

The opinion that push-ups are needed only to strengthen arms and develop endurance is wrong.

The benefits of this type of exercise are much greater:

• tension of the abdominal muscles, due to which the abdomen becomes flatter;
• pumping up the pectoral muscles, which makes the chest tighten and elastic;
• training of back muscles, contributing to the development of good posture and strengthening of the spine;
• burning calories and destroying fatty layers on the thighs, the formation of harmony;
• development of the shoulder muscles, which makes the figure beautiful and even perfect.

All methods of doing push-ups from the floor involve and work out different muscle groups:

• gluteal;
• dorsal;
• femoral;
• abdominal muscles;
• chest;
• deltoid;
• biceps;
• triceps.

You can train at home: you do not need sports equipment for push-ups, and the exercises themselves are easy to perform.

General recommendations for performing exercises for girls

Experienced fitness trainers advise girls to follow certain rules for doing push-ups from the floor:

1. Before exercising, you should warm up well for 5 minutes. This will warm up the muscles and avoid injury.
2. In the first week of training, you need to perform the maximum possible number of push-ups (if it is less than 10 times per set). You should not force yourself to fulfill the norm.
3. Between approaches, you must definitely take a break of 1 minute.
4. In the process of performing the exercises, control the position of the hands: they should form an angle of 45 degrees (but not 90) relative to the shoulder line.
5. Avoid arching the lower back and lifting the buttocks. If it's difficult to deal with this, the first few workouts need to squeeze the buttocks.
6. It is necessary to perform the exercises while moving with full amplitude (low lowering of the body while maintaining the correct position). If some exercises do not work out, they need to be replaced with other, simpler, types.
7. If you can't do any kind of push-ups from the floor, you need to perform preparatory or simplified exercises for several days (from a wall or chair, from your knees).

Correct breathing when doing push-ups

The push-up program from the floor will give the desired results if correct breathing is observed during the exercise: inhalation is taken on relaxation, and maximum effort is made on exhalation.

Technically, when pushing up, it looks like this:

1. Inhale deeply through your nose while bending your elbows.
2. On a sharp exhalation, make a jerky movement: push the body up, unbending your arms.
3. Continue the exercise immediately, without holding your breath. You need to breathe in the same rhythm.

Compliance with the breathing technique allows you to provide the body with a uniform load, saturate the blood and muscles with oxygen, without overloading the vessels.

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Warm up before workout

Warming up is an integral part of a correct and safe workout. Its purpose is to stretch and warm up the muscle groups that are maximally involved in push-ups: lumbar, chest, shoulder, elbow, wrist and arm muscles. You need to start warming up with simple movements that set the joints in motion. Gradually, the exercises become more difficult, after which you can proceed directly to training.

The optimal warm-up duration is 5 minutes. For beginners and those who are still not good at push-ups, it is recommended to increase the warm-up time to 10-15 minutes. Do not warm up in a hurry - this can lead to undesirable consequences.

Sample exercises to warm up before doing push-ups are as follows:

• easy jogging (possible on the spot);
• lifting the shoulders and rotating them;
• rotation with arms bent at the elbows, put to the shoulders;
• rotations with straight arms while standing straight and leaning forward;
• hand rotation from the elbow;
• jerking with arms bent in front of the chest;
• jerking with straight arms;
• rotation with hands and fists;
• raising hands through the sides up, hands clenched into fists;
• stretching the arms folded into the lock, forward and up;
• turns of the trunk with arms extended forward and to the side;
• tilts of the body to the left and right with outstretched arms;
• bends forward with a touch of hands on the floor;
• rotation of the trunk with outstretched arms;
• tilts back with a bend in the lower back, hands touch the heels;
• massage cylinder exercises;
• gluteal bridge;
• rotation of the pelvis;
• straight lunges and side lunges;
• swinging lunges.

It is enough to choose 7-10 types of warm-up exercises designed for different areas of the body and perform them slowly, repeated 10 times.

Push-ups for biceps from the floor

While doing push-ups for biceps, the muscles of the entire upper half of the body are actively working, including the muscles of the arms and the biceps that are part of them.

Exercise technique:

1. It is necessary to lie down, resting on your palms: face parallel to the floor; neck, torso and legs form one common straight line, palms parallel to the shoulders.
2. To maximize the load on the biceps, the legs should be straightened and placed very close to each other.
3. Ensure proper breathing and that the neck and back remain relaxed during training, but do not bend.
4. You can do push-ups all the way to the floor or without touching it. The first option allows you to thoroughly train your chest muscles.

Triceps Exercise

Push-ups for triceps along with the muscles of the arms allow you to train other muscle groups:

• chest;
• shoulder;
• cortex (gluteal, thigh, abdominal muscles).

How to properly push up for triceps:

1. Take an emphasis lying on wide apart palms (wider than shoulders), located parallel to each other. Position the feet along the width of the pelvis.
2. Tighten your buttocks and abs so that the body forms a straight line.
3. While inhaling, bend your elbows, take them to the sides and try to lower your chest to the floor as much as possible.
4. As you exhale, make a jerk with the force of the triceps and chest, keeping the body in one line.

Exercise on the shoulders

A floor push-up program can include an exercise called a shoulder push-up. This exercise is known as push-ups "house", "corner", "rhino".

It allows you to strengthen and increase the volume of the shoulder corset, as well as to work out the following muscle groups:

• deltoid and trapezius muscles, which are responsible for the movements of the arms and shoulders;
• triceps;
• chest.

Execution process:

1. Place your feet slightly wider than the pelvis, palms at shoulder level.
2. Pull your arms closer to your legs so that your back and hips form a right angle, and your pelvis is located above your shoulders.
3. On inhalation, bend your elbows and, spreading them apart, lower the entire right angle of the body (without breaking it) downward, directing your head to the floor, but not touching it.
4. On exhalation, forcefully push off the floor and straighten your arms.

On the pectoral muscles

This type of exercise pumps:

• upper and lower thoracic regions;
• shoulder section;
• triceps.

You need to perform the exercise as follows:

1. Lie with an emphasis on palms set wider than shoulders, slightly below chest level. Stretch the legs so that they form a common straight line with the whole body, resting the socks on the floor.
2. Bending your elbows, start lowering down until the distance between the chest and the floor is 5 cm (no more, maybe less).
3. After pushing off the floor, slowly straighten your arms (but not completely), returning to the starting position. Having lingered in it for 1 second, on arms that are not fully extended, repeat the movement again.

Common grip push-ups

A versatile home workout exercise known as a common grip push-up, works the following muscle groups:

• abdomen;
• femoral;
• gluteal;
• triceps.

How to do push-ups:

1. Lie resting on outstretched arms, place your hands under your shoulders, direct your face to the floor.
2. Put your legs together, straighten, move your body weight to your socks. Keep the buttocks and abs in tension throughout the workout.
3. While inhaling, slowly bend your elbows, watching the immobility of the straight body. On exhalation, after a push, straighten your arms.

With wide arms

Push-ups, which require a wide position of the arms in relation to each other, work especially well in the chest and shoulder regions.

Execution technique:

1. Take an emphasis lying, face parallel to the floor, arms wider apart than shoulders, hands wider than shoulders, about 30 cm apart.
2. Tighten the abdominal muscles and buttocks in order to control the position of the body: it should be stretched out in a straight line.
3. While inhaling, gradually bend the elbows until they form a right angle, while exhaling, push the body upward with a push, gradually straightening the arms.

With a narrow hand position

Performing push-ups with a narrow position of the arms, you can train the triceps muscle of the shoulder well, because the main load falls on it.

How to do it correctly:

1. Take an emphasis lying on outstretched straight arms, palms close to each other or at a short distance.
2. The feet are slightly apart - this will make it easier to maintain balance. The abs and buttocks are tense.
3. As you inhale, go down without touching your palms with your chest; on exhalation, push upward, straightening your elbows.

On fists

This type of push-up is good because it does not injure the ligaments of the wrists. During the exercise, the muscles of the arms, chest and shoulders work.

Fist pushup rules:

1. Take an emphasis lying, transfer the body weight to the feet; straight arms clenched into fists. A soft mat should be placed under the fists.
2. The back is straight, without deflection, the press is tense.
3. As you inhale, bend your elbows and lower the body, observing its straight line. In this case, the chest should not touch the floor.
4. On exhalation, push upward, straightening your elbows.

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On one hand

The program of push-ups from the floor, which are performed on one hand, helps to develop absolutely all muscle groups involved in push-ups. This type of exercise is considered heavy and is intended for athletes in good physical condition.

Execution technique:

1. Lie on the floor with an emphasis on one outstretched hand, remove the other hand behind your back.
2. To maintain balance, spread your legs wider, leaning on your toes, and straighten your back.
3. Inhaling, slowly bend the elbow, while exhaling, straighten it. Continue the exercise after changing hands.

At your fingertips

Fingertip exercises are not easy because the joints of the fingers are subject to a lot of stress. But as a result of training, the muscles of the chest and arms (deltoid) are well worked out.

Execution instruction:

1. Lie resting on outstretched and straightened arms, located wider than the shoulders.
2. Straighten your fingers, spread them to the sides. Shift your body weight onto them and onto your feet.
3. Monitor breathing during the exercise, as well as the position of the back and buttocks - the whole body should be one line, without bending.

With a step to the side

During the exercise, the triceps and pectoral muscles are developed.

How to do it correctly:

1. Lie, leaning on outstretched legs and arms; align the back: the lower back should not sag; palms close together.
2. As you inhale, begin to bend your elbow, putting your hand to the side.
3. On exhalation, straightening your hand, return it to its original place.

This exercise can be done in another version - while bending your arms with one foot, step to the side; as you exhale, push the body up and put the leg back.

With the rise of the pelvis

The following muscles work during the exercise:

• forearms;
• press;
• deltoid;
• chest;
• triceps.

Execution instruction:

1. From a standing position, make a forward bend, resting your palms on the floor.
2. Moving your hands alternately forward, move to a prone position, focusing on your feet and palms.
3. Bend your arms while inhaling, approaching the floor; while exhaling, straighten your arms.
4. After 3 consecutive push-ups, alternately move your arms back and bend your knees, returning to the forward bend position.

T - push-ups from the floor

A type of push-up of medium difficulty, which allows you to develop muscles such as:

• bark;
• hands;
• chest;
• shoulder.

The exercise is done as follows:

1. Take a position like a regular push-up. Place the palms exactly under the shoulders.
2. While inhaling, do everything as in classic push-ups.
3. On exhalation, after a push, slowly straightening your arms, raise one hand up and at the same time turn the body of the body towards the raised hand.
   You need to load your hands one by one.

Circular

Circular push-ups pump several muscle groups at once:

• triceps;
• press;
• dorsal;
• chest;
• shoulder;
• deltoid.

The exercise is done as follows:

1. Take the usual push-up position, only put your arms 2 times wider than your shoulders.
2. While inhaling and bending your elbows, transfer your body weight to your left arm.
3. On exhalation, straightening your elbows, return to the starting position.
4. Continue the exercise with the right arm loaded.

Opposite

During the performance of opposite push-ups, the physical load is evenly distributed throughout the body. The triceps are most involved in the exercise.

The opposite push-ups are performed in this way:

1. Take a body position, as with a regular push-up.
2. Move the left hand so that the palm is under the central point of the chest, and the elbow is parallel to the body. The right hand is in a normal position.
3. While inhaling, bend your right elbow and move it to the side, and slowly move your left hand down along the body.
4. Push up, then change hands.

Based on 3 points

The 3-point push-ups are a slightly more complicated form of common grip push-ups. This type of exercise, performed according to a special program, will allow you to develop and pump up all muscle groups that are usually involved in push-ups.

Execution process:

1. Starting position as for push-ups with a common grip, then place the right foot on top of the left.
2. Bend your elbows while inhaling; as you exhale, take the starting position.
3. Continue the exercise after changing legs.

Off your knees

This version of push-ups is considered simplified and is suitable for beginner athletes and for girls and women who find it difficult to do classical exercises. The knee press works out all the muscle groups involved in push-ups, only in a more gentle form, and allows you to develop strength in the muscles of the arms gradually.

Run like this:

1. Lie resting on straight outstretched arms, bend your legs at the knees and put your knees on the floor.
2. Inhaling, slowly bend your arms, directing your chest to the floor.
3. Exhaling, straighten your arms, returning to the starting position.

Plyometric push-ups

Plyometric push-ups are designed for experienced athletes who have mastered the classic and advanced exercises well. During training, there is an enhanced effect on all muscle groups that work during push-ups.

Plyometric push-ups are performed as follows:

1. Take your usual push-up position.
2. Breathing in, bend your elbows, lowering to the floor.
3. Having reached the bottom point, make a sharp exhalation and jerk to raise the torso, then abruptly tear your hands off the floor and make a clap.
4. After the clap, land on your elbows, bending them gently.

Diamond

Diamond push-ups are aimed at developing the triceps muscle of the shoulder.

Exercise rules:

1. Take the position from which the classic push-ups are performed.
2. Place palms with fingers to each other, turning the wrists in different directions.
3. While inhaling, slowly bend your elbows and lower yourself down until your palms touch your chest.
4. On exhalation, push back to the starting position, aligning your arms.

Head up

Head-up push-ups are performed at a support, which can serve as a window sill or table. They are considered a simplified type of push-ups that develop the pectoral, shoulder and triceps muscles, and are intended for beginner athletes.

How to do it correctly:

1. Lean your hands on the table, align your back and legs, resting your socks on the floor.
2. Inhaling, bend your elbows so that they become parallel to the body, and touch the support with your chest.
3. Exhaling, straighten your arms, raising the straightened body to the original position. You should not stand on your heels: having taken an emphasis on the toes, continue to exercise.

Head down

An exercise performed head downward is considered difficult, since in addition to training all the groups of muscles involved, care must be taken to maintain balance.

A fitness ball, sofa, stool, or bench can be used as leg support.

Head down push-up technique:

1. Put your feet on a support, rest on your socks, straighten your back.
2. Start push-ups, performing them according to the classic schemes.

Handstand

The advanced type of exercise - handstand - is suitable exclusively for athletes with extensive training experience. Promotes enhanced development of all muscles involved in push-ups.

Execution scheme:

1. Rest your hands, taking a vertical position along the wall with your head down. Straighten your legs and back.
2. While inhaling, bend your elbows and touch your head to the floor, maintaining balance.
3. As you exhale, gently and slowly straighten your arms, pulling up.

How many times do you need to do push-ups for beginners

Push-ups from the floor, as a form of serious sports training, require a systematic approach. The beginner program is designed to gradually increase the load. For the first lessons, 1-2 sets of 5-10 repetitions are enough. The limits of the norm are vague and depend on many factors.

For women, it is enough to reach 30-40 repetitions in one workout, for men the norms are much higher - 50-100 push-ups.

But those who want to have more serious relief, well-pumped muscles, a powerful body - should strive for higher results. The above norms can be achieved in 1.5 months. regular classes, while spending no more than 15 minutes a day. As a result, endurance, arm strength will increase, and changes in body relief will become noticeable.

Fitness trainers do not recommend that beginners perform more than 15 repetitions of the exercise in 1 approach, and between approaches it is advised to make a short pause - 60 seconds. Neglecting these tips will entail certain results: the athlete will achieve an increase in endurance, but for volume and strength, such exercises will be at the expense.

You need to train daily, but come to this gradually: you need to start training 3 times a week, gradually increasing their number.

Lesson plan and training program for beginners in one workout

The first month of training for beginner athletes is the gradual accustoming of muscles to loads that are unusual for them.

Therefore, the lesson scheme may look like this:

• 1 week - push-ups against the wall;
• 2 week - push-ups from a high table or windowsill;
• 3 week - push-ups from the bench;
• 4 week - push-ups from the knees;
• 5 week - push-ups with a common grip.

The number of approaches can be from 1-2 with a subsequent increase every week.

And the number of repetitions in the approach starts at 5 and builds up as you master the exercise technique and increase endurance.

If this scheme seems too simple, or the initial skills have been successfully acquired, you can train in a more complex scheme:

• 1 week - push-ups from the knees or general grip - 2-3 sets with a break of 1 minute for 5-8 presses;
• 2 week - push-ups with a common grip - 3 sets of 8-10 presses with a break between sets of 1 min;
• 3 weeks - push-ups with a common grip - 4-5 sets of 10-15 repetitions;
• 4 week - push-ups with a common grip or wide / narrow - the maximum number of presses for 5-6 sets with 1 minute breaks between sets.

The beginner's push-up program is as follows:

If the athlete immediately gets push-ups from the knees or the floor, then you can start training with them, skipping the simple exercise options. The number of repetitions of the exercise must be increased gradually. In the process of mastering the skill of push-ups from the floor, you can train in performing more complex types of exercises.

Also, for each approach, you can take different types of activities that have been worked out earlier. Push-ups are useful exercises that improve your body shape and promote health. An exercise program for girls, based on generally accepted standards, will help a novice athlete quickly and effectively achieve the desired results.

Author: Anastasia Kostylina (anna-master)

Article design: Oksana Grivina

Video about the push-up program

How to do push-ups for girls correctly: