Push-ups with high feet. Reverse push-ups for pumping up the upper body
Over the course of 25 years of training, I have seen push-ups used in school gyms, by the military, and in dojos. Most often as a punishment. Because doing push-ups is not as easy as it seems. While people spend a lot of time at the gym on fancy machines, push-ups may be a much more effective way to get stronger and faster. And they're more versatile than people think. Various types of push-ups will help strengthen the muscles of the abs, back, legs, and what can I say, almost all the muscles of your body. Here are 10 types of push-ups, divided into 4 categories, that you don't do even though you should. Add them to your workouts and see (and feel) powerful results.
Correct push-up technique
Before you begin variations of classic push-ups, you need to be sure that you are performing the original exercise correctly. To achieve the correct position, you must keep your back straight, your abs tight, your butt not sticking out, and your shoulders turned so that the bend of your elbow is facing forward. This position ensures that your core muscles are working and your shoulders are in their most natural position. If your wrists are bothering you, doing push-ups with your fists will help keep your wrists in a neutral position.
Identifying common push-up problems
There are several classic mistakes that indicate weaknesses in your body. If your lower back arches, it means you have weak core muscles. If your shoulder blades stick out when you are in the top position, then you need to work on the serratus anterior muscle (located along the chest under the arms from the armpit and down). Try doing delayed push-ups (similar to the Planck exercise, only the arms should be held; the static part is performed with support on straight arms, not on the elbows). Another good exercise specifically for the serratus muscle is running in a standing position (the position is the same as for push-ups, only instead of push-ups, you alternately press the knee of each leg to your chest).
The next two types of push-ups increase the load on the core and upper body muscles by reducing the number of support points. When you press your knee toward your elbow or chest, your abs, shoulders, and hip flexors work much harder to keep you from falling.
Push-up #1: Knee-to-elbow push-up
The exercise begins from a lying position. Keep your back straight and lower yourself, controlling your torso. At the bottom of the push-up, press your knee toward the outside of your elbow. Then return your leg to the starting position and straighten your elbows to the starting position. Alternate legs on each rep.
Push-up #2: Knee-to-chest push-up
The exercise begins from a lying position. Keep your back straight and lower yourself, controlling your torso. Push up with your hands to return to the starting position and at the top of the exercise, press your knee to your chest. Make sure your foot doesn't touch the ground. Return your leg to the starting position, then lower back down and repeat, lifting the opposite leg. Continue alternating legs throughout the entire set.
Changing the position of the arms increases the load on the opposite arm, which means that the triceps, pectoral muscles and serratus muscles need to exert more effort to continue the movement. The next three push-ups also require more effort from the core muscles.
The following types of push-ups also increase the load on the abs and core muscles by reducing the number of points of support on the floor.
Push-up No. 3: push-up with alternating hands and on one leg
The exercise begins from a prone position with one arm extended forward further than the other. Lift your leg on the opposite side, keeping your knee straight and your core tense.
Keep your back straight and lower yourself, controlling your torso. When you reach the floor, tighten your chest muscles, tighten your shoulders, and straighten your elbows to return to the starting position. Do 5-10 reps on one side, then switch your lead hand and lifted leg and repeat.
Push-up #4: Push-up with raised arm
Start this exercise just like you would a regular push-up. When you reach the floor, quickly straighten your elbows, pushing yourself up. At the top of the movement, raise your straight arm above your head. Lower your arm back to the floor and then lower your body down for the next rep. Alternate arms each rep throughout the entire set.
Push-up #5: Warrior Push-Up
Also known as T-push-ups. Start in the bottom push-up position: elbows bent, torso straight. Straighten your elbows to assume a prone position. At the top of the movement, pivot on your shoulder and raise your arm as high as possible toward the ceiling. Then reverse the movement and, with body control, return to the starting position. Raise either your left or your right arm, alternating between them each repetition.
When you change the position of your leg during a push-up, your center of mass shifts. Weight is distributed differently between your arms and legs, requiring the participation of all the muscles in your body. The next three types of push-ups will be especially difficult on the shoulders, arms, and core muscles.
Push-up #6: Side Kick Push-Up
Start this exercise as you would a regular push-up. Keep your back straight and lower yourself, controlling your torso.
At the bottom of the push-up, kick to the side without bending your knee. Then return your leg to the starting position and straighten your elbows until you return to the top position of the push-up. Then lower yourself and repeat the movement in the other direction, lifting the opposite leg.
Push-up #7: Push-up with an inward kick
Start the exercise in the bottom position of a push-up and straighten your elbows to reach the top position. At the top of the movement, roll your shoulders and kick one leg under you as high as possible while touching your foot with your opposite hand. Then return your leg and arm to the starting position, lower yourself to the starting position and repeat on the other side.
Push-up #8: Hip Twist Push-Up
Start in the top position of a push-up: elbows straight, torso straight. Kick your left leg underneath your body as shown in the photo. Lower your chest toward the floor without letting your thigh touch the ground. Straighten your elbows, return to the starting position and repeat on the other side.
Push-ups that change the angle of the loading movement
The last two pushups use creativity to vary the pressing motion from strictly horizontal to something more challenging. These exercises place increased stress on many muscles in the body, especially the deltoids, triceps, and rotator cuffs.
Push-up #9: Wall-supported push-up
Start the exercise in a regular prone position, but with one important difference: use your hands to push your feet into the wall. The toes should be pointing down and located at a height of 20-30 cm from the ground.
Lower your chest toward the floor by bending your elbows. Try to keep your elbows pressed to your sides, do not let them fall outward. Then push up with your hands, straightening your elbows, and return to the starting position.
Push-up #10: Push-up – Rooney Press
Start in a high prone position, but do not place your feet straight behind you, but spread them out to the sides.
Lower your head and chest forward by your arms as far as possible.
Bring your forehead as close to the ground as possible as you press your body back and your hips up.
Finish with hips raised, head down and elbows straight. Then return to the starting position and repeat the entire cycle again.
To begin with, you can do 5 repetitions of each of the given exercises, gradually increasing their number. First of all, you need to master the regular variations of push-ups, and then start incorporating these modified versions into your workout.
The main feature of push-ups is their fantastic efficiency. Increasing endurance and strength is not so difficult if you know about all types of push-ups.
Push-ups with hands shoulder-width apart
These are classic, well-known push-ups. In this case, the middle pectoral muscles, triceps and deltas work.
Technique: Take a lying position, place your hands exactly shoulder-width apart. The body should be parallel to the floor, legs together. The head does not bend, it is held straight, like an extension of the spine. Then we bend our arms, smoothly, without jerking, and return to the starting position. At the lowest point you need to linger for a few seconds. When bending, we inhale, when straightening, we exhale.
Push-ups with wide arms
When performing push-ups with arms wide apart, the main load is placed on the chest muscles. Triceps and deltoids only receive additional stress.
Technique: take an emphasis lying on the floor. Place your arms one and a half times shoulder width apart and bend to the lowest point, after a pause return to the starting position. When performed correctly, increased tension in the pectoral muscles is felt.
Narrow push-ups
The exercise is aimed at working the triceps. To a lesser extent, it affects the development of the pectoral muscles and shoulders.
Technique: lying position. The hands must be brought closer so that the thumb and index fingers of both hands touch. After smoothly lowering to the bottom point, you need to push yourself to the top position.
One-arm push-ups
One-arm push-ups are a physically challenging exercise that require special training. You should not immediately include it in the training complex. When working, the load is transferred to the triceps and chest muscles.
Technique: lying position. The legs are spread wide for additional support. One leg is pointed to the side - provides balance to the body. Support on one hand, the other behind your back. The push-up is performed smoothly, without delay in the lower position.
Push-ups on your fingertips
This method helps strengthen the phalanges of the fingers. This type of load is especially useful for strengthening tendons and ligaments. Popular with rock climbers. Particular stress falls on the chest, hands and forearms.
https://youtu.be/s7CVpV5U-94
Technique: Lying emphasis. Hands slightly wider than shoulders. Reliance on the fingers - palms do not touch the floor. Bend your arms to an angle of 90 degrees, pause a little, and straighten. Repeat a small number of times.
Knee push-ups
The best option for beginners. Fully consistent with classic push-ups. Just need to lean not on your feet, but on your knees. Works the upper pectoral muscles, triceps and deltoids.
Technique: Stand upright, lying down with support on your knees. The feet should be crossed. Push up smoothly and hold in the lower position. Softening material should be placed under the knees to avoid overexertion and microtrauma.
Plyometric push-ups
Push-ups with a lift off the surface. Promotes the development of explosive muscle strength, quick reaction and performance. The load occurs on the muscles of the shoulders and chest.
https://youtu.be/yf2lYCnW3aU
Technique: lying position. Classic placement of hands shoulder-width apart. After a few regular push-ups, quickly lower yourself down and with a sharp push lift your hands off the surface. Land carefully and continue the exercise.
Diamond push-ups
A method of push-ups that is extremely close to push-ups with a narrow position of the hands. The internal muscles of the chest and, to a greater extent, the triceps are loaded.
Technique: take a lying position. Attention is paid to the position of the hands: they should be side by side and the index and thumbs should touch. The result is a figure similar to a diamond (hence the name). Watch your breath! As you take a deep breath, bend your arms so that your chest touches your hands. As you exhale, smoothly return to the starting position.
Push-ups
A popular push-up technique that avoids spraining wrist ligaments. For comfort and to prevent injury, place a soft cloth under your fists. This exercise works the chest and triceps muscles. Light load on the deltoids.
https://youtu.be/otBq1Sgx1TU
Technique: lying position. Feet together, hands shoulder-width apart. Stand on your fists, which are placed vertically and parallel to each other. Bend your arms to a right angle at the elbow joint, hold for a couple of seconds and return to the starting position.
One-legged push-ups
Performing this type of push-up allows you to increase the load on your legs. The muscles of the chest, triceps and deltoids work.
https://youtu.be/L8k1gXO_NTI
Technique: stand upright lying down. Hands shoulder-width apart, one leg raised. For comfort in the first stages, you can place your foot on the supporting leg. When performing push-ups, maintain balance and avoid falling.
Head up push-ups
A simplified method of push-ups. Available for beginners and experienced athletes. Choose a reliable support - determine the height yourself, depending on your own feelings. During work, the lower pectoral muscles develop.
Depending on the chosen support, they differ slightly.
Fitball: All muscle groups of the upper and middle parts of the body are involved in the work. When performing the exercise, the hands are far enough apart and the task of maintaining balance is simplified.
Medball: In addition to strength training, it allows you to improve control over the body and muscle stability. When working, it is recommended to spread your feet to the side to maintain balance.
BOSU: When working, your hands should be placed on opposite sides of the bosu. Helps develop balance.
Bench: When performing the exercise, watch the bend of your wrist so as not to provoke injury and sprain.
Chair: allows you to increase the angle of inclination and regulate the degree of load on the muscles. The muscles of the upper chest work.
: Push-ups are popular due to the practicality of the machine. When performing the exercise, maximum load on the arms occurs, which contributes to the development of the triceps.
Technique: Lean on the emphasis. Feet together. Push-ups are performed as standard, with a delay in the lower position.
Push-ups with your head down (with your feet resting on a fitball, medicine ball, BOSU, bench, chair, TPX loops)
When performing push-ups, in which the head is directed down and the legs are placed on a support, the upper part of the pectoral muscles is worked out. A fitball, medicine ball, bench and other objects that provide solid support are used as support.
Fitball: the load allows you to develop the muscles of the chest, back and triceps. The abdominal muscles are also loaded. After bending your arms to a 90-degree angle at the elbow, you should hold for 2-3 seconds and return to the starting position.
Medball: placing your feet on a medicine ball requires a lot of muscle tension in your mid and lower body. When working, you should carefully monitor your balance.
BOSU: put your feet on the dome and do push-ups. It is not difficult to maintain balance, but the load goes to the upper body.
Bench: allows you to intensively train your arms and upper chest muscles.
Chair: The tilt height is large, so a large load falls on the hands.
: It is convenient to adjust the height, so when performing the exercise you can set the optimal inclination. Balance should be carefully monitored.
Technique: completely corresponds to the standard one, with the difference that the legs are higher than the head.
Circular push-ups
The circular push-up technique allows you to shift the load to the triceps. deltoids and abdominal muscles. In addition, this method develops balance and body control.
Technique: lying position. Lower yourself down and transfer your body weight to one hand. After this, without rising, move to the other hand and return to the starting position.
T-push-ups
A complex exercise that works the entire core. The muscles of the abs, chest, and arms are involved in the work. When performed regularly, it significantly strengthens all the muscles of the core.
Technique: take a standard lying position. Hands shoulder-width apart, feet together. Bend your arms to a right angle and return to the starting position. After this, extend one arm forward, then straighten it up and turn the body towards this arm. This way you will create something like the letter T.
Jackknife push-ups
The exercise develops flexibility and lateral abdominal muscles. The triceps, deltoids and pectoral muscles also work actively. When performed correctly, it develops all the core muscles, putting stress on the hips.
Technique: Take a lying position, but move your legs closer to your hands, so that your body forms a right angle. After this, bend your arms until your chin touches the floor. Next, raise your head and lower your hips to the floor. Bend over and return to the starting position.
Spiderman push-ups
A useful and challenging exercise. It combines physical activity and flexibility. During work, the muscles of the deltas, chest and arms, as well as the lateral abdominal muscles, develop.
Technique: take a lying position. Hands shoulder width apart. Legs are brought together. Bend your arms to an angle of 90 degrees. Hold in the lower position and bend your leg until your knee touches your elbow. On extension, return the leg to its original position. Do the same with the other leg. Perform the exercise with alternating legs.
Dips
A popular exercise that gives excellent results for the development of the pectoral muscles and triceps. Simple to perform, push-ups develop the entire chest muscles. Requires a gradual transition and an increase in the number of approaches.
Technique: Stand between the bars, leaning on your hands. Hang on the uneven bars and, while inhaling, lower vertically down. After reaching a position where your elbows are bent at a right angle, hold for a couple of seconds and return to the starting position. The depth of the lowering and the speed of execution contribute to the development of various muscles. Therefore, the standard exercise can be modified for individual purposes.
Handstand push-ups
A challenging exercise for advanced athletes. Requires special training and special attention to technique. When working, the deltoid muscles and triceps are loaded.
Technique: Stand on your hands against the wall. Place your feet on the wall and control your balance. Then slowly lower yourself vertically on your hands. The bend angle of the arms is determined depending on physical capabilities. Carefully monitor the condition of the body.
Conclusion
Push-ups are included in the training program of all athletes, from bodybuilders to track and field athletes. This type of physical activity attracts attention due to its obvious advantages:
- Simple technique.
- The ability to practice in any conditions, without special equipment.
- Achieve excellent results quickly.
- A variety of ways to load different muscle groups.
Mastering the correct performance of push-ups guarantees an improvement in the general condition of the body and the physical strength of individual muscle groups. To start training, you do not need to consult a trainer - you start training on your own, and during the training process you adjust the work to suit your case.
Push-ups are one of the most popular and basic exercises. Athletes all over the world love to do it. Not surprisingly, there are hundreds of different variations of push-ups, one of which is the rhino push-up.
Alternative names for this type of push-up:
- House push-ups
- Pike push ups, pike shoulder press
- Push-ups with hips raised
- Corner push-ups
History of the exercise
This type of push-up has quite an interesting history. We all know that military personnel are often stationed in the most remote corners of our planet, where it is very difficult to maintain physical activity and exercise. But physical activity and exercise are very important to the military. Even far from civilization or from home, they must maintain their body in good physical shape. This is necessary in order to run, if necessary, overcome obstacles, and so on.
It was precisely so that the military could train efficiently away from home, a group of specialists came up with a new type of push-ups - rhino push-ups.
Why not use regular push-ups? The answer is very simple - rhino push-ups provide 2-3 times more load on the muscles, which often greatly simplifies the training process and makes it more effective. Rhino push-ups can bring something new and fresh to your standard workout routine.
Muscles involved
When performing rhino push-ups, the following muscles are used:
- Shoulders. They bear the main load when performing the exercise. In a position where the body is directly above the shoulders, the load on them increases significantly compared to regular push-ups.
- Pectoral muscles. They are the ones that are pumped the most during regular push-ups. The chest muscles are responsible for pushing our core, which is also found in rhino push-ups. The load on the chest in this version of push-ups increases up to 2 times due to the mixed center of gravity.
- Triceps. Its volume can be up to a third of the muscle volume of the entire arm. This muscle is responsible for extending the arms and also takes part in push-ups of almost any type. The load on the triceps varies depending on the width of your hands. The narrower your hands are, the more the triceps are loaded, and other muscles are unloaded. In rhino push-ups, the triceps are not heavily involved, but there is still a load on it.
- Press. This muscle is actively involved in regular push-ups, but in the variation we are considering, the load on the abs increases significantly. The abdominal muscles help keep the body at a certain angle, which is not so easy with such a load.
Rhino push-ups effectively work all muscle groups and pump them up much better than simple push-ups. The whole secret here is in the redistribution of the load, which, thanks to the position of the legs, acts on the arms.
Execution technique
In order to better understand how to do this effective exercise, let's take a detailed and step-by-step look at the technique:
Alternatives
If for some reason you don’t like rhino push-ups, then you can use numerous analogues of this exercise.
Elevated Leg Push-Ups
This exercise is very similar to the rhino push-up. Feet should be placed on a bench, wall or any other elevated surface. Next, regular push-ups are performed, but with a much greater load on the chest, shoulders and triceps, due to the high-set legs.
L push-ups
In this version, the legs are not placed on a hill, but are simply brought as close to the hands as possible. Unlike rhino push-ups, you don't need to spread your legs wide apart. Regular push-ups are performed, but, again, with a greater load.
Contraindications
Network situations when doing rhino push-ups or any others are better not worth it. The main reasons why you should not do push-ups:
- Injuries to muscles, chest.
- Severe chest or shoulder pain, joint inflammation, overtraining.
- It makes no sense to start doing push-ups right away with the version of this basic exercise we considered. It’s better to start with the most common push-ups and gradually progress. Rhino push-ups are suitable for more experienced athletes who want to add a challenge to their daily workouts.
Otherwise, rhino push-ups are a fairly safe exercise. If you follow the correct technique, the risk of injury is minimal. Especially if you do a good warm-up before class. It is important to pay attention to your neck and avoid putting excessive stress on it. In the correct technique, the head should barely touch the floor, and not concentrate the main load on itself.
Rhino push-ups are a great exercise that will allow experienced athletes to add some challenge and variety to their workouts. This exercise with an interesting history deserves to be included in the training program of every athlete.
Be sure to read about it
Let's be honest: push-ups are a pretty monotonous exercise. Therefore, it will be nice if you try a few new variations to diversify the load on the body and make the boring exercise a little more fun.
Yes, push-ups can be a lot of fun!
To prove this, today we are sharing with you 35 different variations of this exercise. Some of them you may already know, some you'll see for the first time, and some of them will make you say, "What the hell is she doing?"
On the other hand, among these 35 types of push-ups, you can probably find a couple interesting enough to diversify your workout today.
#1. "Regular" push-ups
Keep your head in a neutral position or look slightly ahead. Make sure your chin is not tucked into your chest. The shoulders are located exactly above the palms, and the chest falls between them. Keep your back straight, do not stick your buttocks up. Bend your arms 90 degrees or slightly more depending on your mobility and arm strength.#2. Modified push-ups on knees
This exercise is also called push-ups for girls. Believe me, there is nothing shameful in doing push-ups “like a girl” if you are just starting to master this exercise. There are many variations of knee-based push-ups.
For example, as shown above. Keep your shoulders over your palms and lower your chest evenly in the middle.
Hold your pelvis so that your knees bend, not your waist. This is the biggest mistake when doing this exercise. Make sure that your lower abdomen falls toward the floor along with your chest.
#3. Scorpio push-ups
Perform push-ups as described above, but lift one leg and bend it at the knee. Your foot should be slightly turned towards your head, like a scorpion's tail. This will allow you to change the angle of the push-ups so that you put a little more stress on your shoulders and less on your chest.
#4. Lizard push-ups
The asymmetrical position of the arms makes this exercise more intense and dynamic. Stretch one arm slightly forward and place the other at shoulder level. When performing push-ups, switch hands at the highest point of the lift.
#5. Plyo push-ups
This exercise requires a lot of strength. Take the starting position for push-ups and lower yourself down. Then quickly push your hands off the ground so that your palms come off the floor. Land and immediately lower yourself back to the starting position.
#6. Spiderman push-ups
Imagine that you are Spider-Man crawling along a wall. Pull your knee toward your elbow, trying to keep your bent leg parallel to the ground. Keep your foot flexed. Finish the push-up and repeat with the other leg.
#7. Triangle push-ups
Rock your triceps! Place your palms in a triangle at chest level. Make sure your elbows are pointed toward your feet, not out to the sides as you lower yourself.
#8. Wide push-ups
Perform push-ups as usual, but spread your arms as wide as possible.
#9. One-legged push-ups
Similar to Scorpio push-ups, but the raised leg is not bent. Lift it slightly, or, if this is difficult, put it on the other leg. Complete all repetitions, then switch legs.
#10. Incline push-ups
The main thing is to stay straight! When performing this exercise, be careful not to arch your back. Your body should be straight and tense. Place your feet on a raised platform and place your hands on the floor. Start with a low footrest before moving on to something like a bench or box.
#eleven. Reverse push-ups
As the name suggests, this exercise is the opposite of the previous one. Place your hands on a raised platform and your feet on the floor. This is a great exercise for those who are already good at push-ups on their knees, but have not yet progressed to real push-ups.
#12. Cross push-ups
One hand is placed on a slight elevation ( for example, on a box, book or dumbbell). Perform push-ups by alternately placing one hand and the other on an elevated platform.
#13. Pika push-ups
This is a real shoulder killer... Great exercise, but if you have shoulder problems, don't do it.
The starting position is “head down dog”. Let your straight hips lean forward slightly as you lower yourself. As always, make sure your head is not between your palms.
#14. Jump push-ups
A combination of hand-held push-ups, regular push-ups and plyo push-ups all rolled into one!
Start with plyo push-ups landing on a box or bench. Do a plyo push-up with your hands close to the box and land in the starting position with both hands on the floor.
If you find it difficult to push with your hands to jump high enough, you can alternate this way: start with a regular push-up, and then take turns placing both hands on the box and performing a push-up with your hands close.
#15. Push-ups “Together-Apart”
This exercise gets the most out of your muscles but also gets your heart rate up, making them ideal for cardio workouts. Do a push-up while keeping your legs together. As you rise, push off with your legs and spread them out to the sides. Do a push-up with your legs apart and repeat from the beginning. A repetition of an exercise is counted every time you lower your chest, and not a complete cycle of changing the position of your legs.
#16. "Uneven" push-ups
One hand is on the floor, the second is on a slight elevation. You can switch hands for each rep, or do all the reps on one side first, then switch hands and do all the reps on the other side.
#17. Dumbbell push-ups
Do push-ups with emphasis on dumbbells. At the highest point of the lift, raise one arm with the dumbbell. Lift the weight as if your elbow were being pulled by a string towards the sky. Lower the weight and repeat with the other arm.
#18. Push-ups with palms inward
Face your hands with your fingers facing each other and do push-ups as usual. What's the trick? The arm muscles (triceps) work at an unusual angle and are pumped more efficiently.
#19. Push-ups with medicine ball
Perform push-ups with both hands on the medicine ball. This increases the load on the body due to the need to maintain balance. In addition, the close position of your hands during push-ups forces the triceps to work at full capacity.
#20. Push-ups with a fitball
Perform push-ups with both hands on the fitball. Like medicine ball push-ups, exercises using a medicine ball can improve your balance and concentration.
#21. Lateral push-ups
This exercise may seem very easy, but after the first set your triceps will be on fire. Starting position: lying on your side, lower arm hugs the body. Place your top hand in front of your chest with your elbow bent at a 90-degree angle. Push with your palm to lift your shoulders and torso off the floor. Lower yourself slowly.
#22. Alligator push-ups
Alligator push-ups are performed similarly to Lizard push-ups, but you still need to move forward! It is convenient to use slide socks for this exercise, but you can do without them.
#23. "Super peak"
A more complicated version of the Pika push-up. Place your feet on the bench ( or hit the wall) so that your hips are at an angle of approximately 90 degrees. Keep your head in a neutral position, slowly lower it between your palms and rise to the starting position.
#24. Handstand with push-ups
Be careful not to twist your neck if your arms are weak. This exercise is also not recommended for people with high blood pressure.
#25. Commando push-ups
Starting position: lying on the floor on your stomach. Push off the ground so that your hips and chest rise at the same time ( don't roll). Pull your knee to your chest, put your leg back and lower to the starting position. Repeat.
#26. Push-ups with palms facing out
The shoulders are located directly above the palms, the palms are turned with the fingers apart. It's amazing how the simplest change in hand position can affect the performance of push-ups.
#27. Push-ups with a stop
When doing a push-up, stop in the middle and freeze for a while in this position. Don't forget to breathe ( In a stationary position, people often hold their breath). Your body will feel the effects of this exercise very quickly.
Push-ups are considered one of the basic exercises for developing the muscles of the back and chest. They do not require any equipment to perform them. Regular push-ups will help keep your body toned and make your body more toned.
In this material we will look at the most effective push-ups for the pectoral muscles and the technique for performing them.
The thoracic musculature is one of the largest muscle groups in the human body. Their structure is similar to a fan because the muscle fibers are located in different directions.
Conventionally, the pectoral muscles are divided into two functional parts. The first includes the muscles connected to the shoulder girdle. They are responsible for the movement of hands in different planes.
These include the following muscle bundles:
- pectoralis minor;
- pectoralis major;
- subclavian;
- anterior serratus.
- external intercostal muscles;
- internal intercostal muscles.
Did you know?The pectoral muscles have a genetic predisposition to rapid growth. Due to the fact that muscle fibers are located in different directions, chest strength training needs to be done from different angles.
The most effective push-ups for the pectoral muscles
Those who want to see their breasts sculpted cannot do without push-ups. In addition, correct movement mechanics additionally pump up your arms and core.
There are several types of push-ups. Different positions of the arms and legs allow you to increase the load on different muscle groups. Let's look at these types in more detail.
Classic push-ups
The standard floor press develops strength and endurance:
- Get into a plank position with your palms and toes on the floor.
- Inhale and lower your body down, bending your elbows. As you exhale, return to the starting position.
Important!Backbends make the exercise ineffective, so keep your back straight.
This type of push-up focuses specifically on the chest. . Wide stance of the arms maximizes the impact on the upper bundles of the pectoralis major muscles:
- Get into plank pose. There is no need to spread your arms too far. Aim for 5–7 cm wider than your shoulders.
- As you inhale, bend your elbows and lower your body straight. Exhale and rise to the starting position.
Try to keep your abs tense. This will further pump up your core muscles.
This exercise is for those who are interested in how to pump up their pectoral muscles at home. The supports increase the range of motion, increasing the load on the chest muscles.
You can purchase special equipment at a sports store or use improvised materials, such as books. The technique for performing these push-ups is the same as in the classic floor press. You can choose a narrow or wide grip. Focus on the target muscle group.
This modification of push-ups is aimed at developing explosive core strength. This exercise doesn’t really build up muscles, but it does increase strength and speed.
This version of the exercise is considered more complicated. To begin with, you should master the classical technique and different hand positions.
Let's look at how to do push-ups with cotton correctly:
- Take a lying position, as in the standard version of this exercise.
- As you inhale, lower your body down.
- As you exhale, push your body up with all your might. Try to clap while flying and place your palms in front of you.
- Return to the starting position.
Diamond push-ups (with narrow hand position)
This is a type of floor press with a narrow hand position.
The target muscle group for this exercise is the triceps:
- Starting position - plank. Hands should be placed under the chest. The index fingers and thumbs of both hands should touch.
- As you inhale, lower your body down, and as you exhale, push your body into the plank.
Important!Elbows should move close to the body.
The changed angle of inclination makes these push-ups suitable for the lower part of the pectoral muscles.
You can use a bench or fitball as an elevation:
- Place your hands on the edge of the hill, slightly wider than your shoulders. Keep your body straight, without bending.
- Inhale, bend your elbows and lower your body. As you exhale, return to the starting position.
In this version, you transfer the entire load to the upper part of the pectoral muscles. The technique is similar to the previous push-up variation. Only now we place our toes on the edge of the support.
How to write a program
It is not the number of repetitions that influences muscle growth, but the ideal technique and the involvement of target muscle bundles in the work. Only the right push-ups will give the desired effect.
Based on your level of preparation. Start with 4 sets of classic floor presses. At first, 8 repetitions will be enough, but then count on 10–15 repetitions. After you have mastered the technique, change the angle of impact - add modified push-ups to your training, which are described above.
Push-ups allow you to give a good workout to the body, even without additional weight. There are several basic rules for effective training:
- The training complex should be intense. If classic push-ups are easy for you, add new variations of the exercise to your training.
- For a good effect, you should be prepared for monotonous work. Only regular training increases endurance and improves strength. Exercise at least 3-4 times a week.
- For noticeable progress, it is worth paying attention to antagonist muscles. Don't forget to train your abs, calves, hamstrings and quadriceps.
Video: How to do push-ups correctly
Monthly training program
Breast pumping is not an easy task. The right approach and focus on results are important. We bring to your attention a training program aimed at developing the strength of the pectoral muscles. This system is suitable even for beginners.
For men
Let's consider a set of classes for men, designed for a month. The minimum number of workouts is 3 times a week.
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Important!Don't forget about warm-up and cool-down.
For women
The following monthly course of push-ups has been developed for the fair sex.
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Push-ups are an excellent core exercise that will benefit the entire body and are suitable for both men and women. With regular exercise, you will soon see the first results.