How to do push-ups correctly – technique and types, training program for muscle growth

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, recognizable from school physical education lessons, with a well-chosen program (number of approaches, types of presses) can be a good daily workout.

What do push-ups do?

These exercises are a great way to develop a strong and beautiful muscle frame. The training block is selected for any age and gender. Many are sure that this type of exercise trains only a small number of muscles, but when the pronunciations (supporting positions of the arms and legs) are shifted, the whole body is involved in the work. Actively pressing your own body off the floor makes you work:

• huge chest muscles;
• triceps muscles (triceps);
• biceps muscles (biceps);
• deltoid muscles;
• serratus anterior muscles (muscles of the lateral part of the chest and upper ribs).

In addition to the formation and strengthening of the muscular frame, push-ups, like any properly structured physical activity, develop proper breathing, lung function, increases blood flow in all parts of the body, strengthens ligaments and joints, and saturates the body’s tissues with oxygen. Along with this, there is no age limit: children can also do push-ups under adult supervision.

For men

Standard push-ups, with a properly developed program, will allow any guy to form a strong, attractive body. In combination with a diet, it is possible to achieve the classic advertised body contour, which is actively promoted by modern mass culture. In addition, it is necessary to emphasize the enormous benefits of these exercises for those who engage in martial arts: the joints of the hands, back muscles and abdominal muscles are strengthened, some push-ups properly develop endurance.

For ladies

Despite the fact that many consider this training 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 developed program it is possible to achieve rapid and noticeable results. In addition to general physical benefits, exercises will help in the following aspects:

• the load on the forearms prevents sagging and sagging skin;
• excess weight is lost due to active burning of calories;
• correct posture is formed;
• The pectoral muscles are strengthened, which enhances the shape and tone of a woman’s breasts;
• the upper abdominal muscles create an attractive, flat belly.

Types of Push-Ups

There are many types of push-ups, depending on the specific muscle groups being emphasized. It’s important to remember that it’s not advisable to approach workouts mindlessly and immediately try to do exercises with weights or on weak muscles. The easiest way to achieve this is severe muscle soreness a couple of hours after completing the exercises, but it’s also possible for an untrained person to suffer serious injuries. It’s best to start with classic push-ups, and then gradually strengthen your body by increasing the complexity of the exercises and increasing the load.

Classic

The technique is familiar from school physical education (the natural position of the torso when a person wants to rise from this position). The push-up position is taken with support on the toes (feet together or slightly apart) and open palms. The palms are placed slightly wider than shoulder-width apart. Perfect execution is achieved by touching the chest and chin to the floor and looking straight ahead. The deltoids, triceps, and deltoids are worked. After a few weeks, the difficulty level can be increased.

Weighted

These push-ups are used by those involved in strength sports. They are designed to promote deep muscle development rather than sculpting the muscles. It’s crucial to remember that weighting shouldn’t be done suddenly; in other words, adding 10 kilos to a set on a given day. When increasing the load, special weight vests are used, which allow for interchangeable weights (they are designed to distribute the load as comfortably as possible across the body).

In the gym, a partner can place a weight plate on the trainee’s back, ensuring the weight doesn’t fall. Pressing with a woman lying on the trainee’s back is usually just a show. This type of additional exercise is also recommended. The load (40-50 kg) is practically beyond the average person’s capabilities. To reach this level, you need to train extensively and professionally.

Deep push-ups

This technique is designed for greater efficiency in working out muscles with a huge vertical amplitude. To do this, the level of the floor (the lowest point during the press) is lowered. In the gyms, you can often meet athletes who do exercises using chairs or dumbbells with wide weights. This poses a risk of injury due to the fact that the supports are unstable. The best solution would be to buy special handles at a sports store in order to expand the amplitude.

Slow push-ups

From the name it is clear that the exercise (of any type) is done at a slow pace. Its essence is that endurance is trained without weights, and strength is trained with additional weight. The key to slow presses is continuity. This indicates that at the lower and peak points of bending the arms there is no need to stop, but to immediately begin the reverse movement. The speed is good from standard push-ups, anyone can select it themselves, based on the fact that it is necessary to perform 8-10 repetitions.

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 toes, but on the knees; the feet must also be crossed. Studies have demonstrated that the required load on the spine is reduced by approximately 15%. The execution of the press itself is no different from simple push-ups.

Wide grip

To emphasize 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. Weighting for the exercise is carried out by raising the legs on a bench or stand. Raising the fulcrum of the feet 60 cm from the floor will increase the load to 75% of the athlete’s weight. It is fundamentally important to always keep your back straight and not allow your stomach to sag, otherwise the essence of the press is completely lost.

With a medium grip

This grip will help pump up your triceps, if done correctly. The palms are clearly shoulder-width apart, and when lowering the body, the elbows move parallel to the body, pressing as close to it as possible. Weighting or simplifying the exercise occurs according to a similar scheme as for classic push-ups (adding weights, raising the fulcrum of the legs or kneeling).

With a narrow grip

One of the most difficult push-up variations. The emphasis is on the palms (slightly turned 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 must touch the fingers. In this position, the exercise puts a greater load on the triceps and the front part of the deltoid muscle.

On one hand

Another difficult exercise designed for trained athletes. For those who are just starting training, it is also better not to try to do such a press, due to the fact that the possibility of breaking the supporting arm is enormous. In this case, the person faces the floor from a height of half a meter. Correct execution: the supporting hand is in line with the body, the second is placed behind the back; legs spread widely 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 your fingers

This emphasis strengthens the hand and all its joints. The type of push-up in this case is not responsible (the only exception is a narrow grip, since it is very difficult to position your fingers comfortably). To understand whether you can do a push-up, you just need to stand in the starting position. If your fingers are tired and start to hurt in the first seconds, then it is better to abandon the exercise and work with an expander to strengthen the hand.

How to do push-ups correctly

The main mistake of all beginners is their neglect of technique. At best, incorrect body position will lead to the absence of a clear result, even after long months of training. If it’s not good, it can lead to muscle strain, injuries to ligaments, joints, and accidents. Correct push-ups include:

• mandatory warm-up of the whole body before starting exercises, special attention is paid to the hands and shoulder joints;
• correct placement of the palms, feet and neck (chin at chest level);
• It is recommended to use special wristbands;
• with any type of push-ups, the back remains straight, the whole body forms a single straight line: neck, back, hips, heels;
• correct breathing: the downward movement occurs while inhaling, returning to straight arms – while exhaling;
• regularity of training: one approach per month, in addition to a hundred presses, will not allow any result;
• correct selection of the frequency of the load: there is no need to work without sparing yourself in one approach, at a time when it is possible to break the training into a couple of stages.

How to do push-ups better

For beginners and people with problematic health (diseases of the lower back, joints), it is better to start with classic push-ups, from the knees, without weights and at medium speed. It is possible and necessary to make adjustments to the descriptions of positions when performing an exercise based on your own anatomy. The bench press should not cause discomfort or pain. Over time, if a person feels confident in his abilities, it is possible to move on to more complex types of push-ups. Separately, it is worth mentioning proper nutrition: normal muscle functioning requires a complete diet.

how many times

The most common problem for those who decide to start doing push-ups is to immediately do the maximum number of push-ups and fall to the floor, suffocating from fatigue. The number of sets and repetitions is determined only personally. The perfect way is to find a coach and ask him to develop a program. The table of push-ups from the floor is independently formed based on the actual limit. For example, if the ceiling of repetitions is 10 presses, then the set must include 8, decreasing to 5 in the last approach, so that the muscles have a reserve of strength during the rest period.

Like quite often

Experts agree that an untrained person should start a course of push-ups every other day in order to find out the state of the muscle frame and avoid overexertion, i. e. 3-4 lessons per week. After a month, a daily training plan is formed. It is fundamentally important not to forget that in the presence of minimal injuries, it is necessary to stop and wait for healing, so as not to cause the development of pathologies.

The most effective push-ups

The effectiveness of the body press for a specific muscle or goal depends on the types of exercises and their combinations. The main thing is not to forget that intense rocking of a particular part of the body will lead to weakening of the rest. During training, it is necessary to change the types of push-ups and other exercises for a holistic effect on the body. Push-up technique for muscle growth and relief formation:

Push-up Program

A properly designed push-up program includes the number of sets, the alternation of work and rest, and the frequency of repetitions. This will not only prevent injury during the exercise but also yield significant results. Ideally, the training program should be developed by an experienced trainer based on the results of a test workout, but it is also possible to create your own. It’s crucial to stick to the program and avoid skipping exercises, using incorrect weights, or varying strength exercises; otherwise, the benefits will be negated.

Video

TOP 3 Chest Push-Ups (START GAINING)