How to pump up your arms with push-ups. Can you get pumped up with push-ups? Is it possible to pump up muscles with one push-up?
In childhood, all the guys were told by their fathers a phrase like: “Do more push-ups and you will become stronger, there will be no end to the girls.” Are our parents right about the effectiveness of this exercise? Today we’ll figure out how to pump up your arms with push-ups.
And yet, is it possible to pump up your arms only with such exercises? It will be no secret to anyone that push-ups are an excellent “trainer” for our hands. Moreover, this exercise is similar to the well-known “bench press,” which is performed with a barbell. But no one can be a super healthy guy just with this exercise. You can still pump up, but not all the muscles in your arm. This exercise will not pump up a flexor muscle such as the biceps.
In order to be a “big” pumped up guy, you need big weights. If you only did push-ups, no matter how big you were, this weight would still not be enough. But don’t rush to give up push-ups right away. After all, like everything else, they have their advantages:
- With daily approaches, you can keep your triceps, trapezius, deltoid and pectoral muscles toned.
- This type of physical activity helps move blood away from the heart.
- With an increase in the number of approaches, you can increase the endurance of the muscle groups involved.
To answer the question of how to pump up beautiful arms with push-ups, it is important to do push-ups correctly.
It is important to know the features of correct implementation of push-up exercises:
1. When performing, keep your back straight.
2. Each muscle group has its own types of push-ups (we’ll talk about them below).
3. The slowest execution speed is important.
The training schedule is especially important. After all, if you train for one week and then take a break for a couple of weeks, then you may not expect any effect from the exercises. Therefore, it is necessary to maintain stability in your studies. So we got to the technology:
1. The first thing that is important is the position of your hands.
2. Feet together or at a short distance.
3. After this, in a lying position, you need to lower yourself down, while inhaling.
For greater efficiency when positioned below, fulfill some conditions:
- Tighten your abs as if preparing to take a blow.
- Squeeze your buttocks.
Types of push-ups
At the moment, there are a considerable number of different push-ups. Let's look at each in detail:
- Wide. With this type, the hands are placed wider than shoulder level. This way the pectoral muscles are better stretched.
- Narrow. Hands are shoulder-width apart and slightly narrower. This way the triceps are pumped better.
- Diamond. Hands close to each other. This way the triceps muscle stretches even better than with narrow ones.
- With a bang. A pop is made when pushing away. Be more careful when performing this type. It is important to put your hands in the starting position in time so that there is no embarrassment.
- On one leg. One leg is placed on the other and the load increases. Brushes in any position you like.
- From the wall. A very difficult exercise. Beginners do not always cope, so it is better to learn the previous types. For those who have become accustomed to the rest, to perform it you need to put your feet on the wall. You can use help for this from, for example, a coach or friends.
There is a so-called contraindication. Those who have low blood pressure are better off abstaining. Again, it's not that important.
When performing each type, it is important to know the breathing technique. For all exercises it is as follows. When loading, that is, repulsion, you need to exhale. Do not inhale under any circumstances.
For those who like the idea of how to pump up their arms solely with the help of push-ups, they can buy themselves something that can be useful during training. Often they buy a palm rest. The support will be especially useful for those who have suffered from injuries in the wrist area. In addition, you will need it to change your grip and focus on certain muscle groups.
How much to do?
As they say, individually. It's the same story here. In view of this, we must proceed from our goals. For example, to begin with, with all the correctness, you can do up to ten repetitions. Further more, but keeping it correct. Don't chase quantity, quality and stability are more important.
Play sports, following the technique and rules for performing certain exercises. The main thing in this matter is intensity, intensity and once again intensity.
Can you get pumped up with push-ups? This question is of interest to many people who have decided to connect their lives with a healthy lifestyle. It just so happens that not all of us have the opportunity to visit expensive gyms and pay for the services of professional fitness trainers. In this case, the only alternative is home training without additional equipment. The most accessible exercise of all is push-ups, since you only need the floor to perform them. But is it possible to get pumped up by doing push-ups? Let's find out!
Muscle groups that work during push-ups
Before you find out whether you can get pumped up with push-ups, you should first understand which muscles work when performing this exercise. It’s worth saying right away that push-ups cannot pump up all the muscle groups of our body.
During this exercise, the main load is on the chest, deltoids (shoulders) and triceps. The grip you choose will determine which muscle group will be used the most. So, for example, with a wide stance, the pecs will work more, and with a narrow position, the triceps will work more. In addition, there are also incline push-ups, in which the main load is placed on the deltoid muscles.
Before you start your training, you should decide what goal you are pursuing. Many beginners think that the more often they exercise, the faster their body will become stronger and more muscular. Every day they do many push-ups, but, as a rule, they never achieve the desired results. Why is this happening? It's simple. If you do push-ups too often, you will develop primarily the endurance of the pectoral muscles and triceps, but not muscle mass. At best, the muscles will remain in the same shape, and at worst, they will begin to shrink, because due to insufficient recovery, the body will begin to use muscle fibers as an energy source. If building muscle mass is your priority, then you need to train 1-2 times a week using additional weight. To do this, just take a backpack and put, for example, books or water bottles there.
Another affordable and effective exercise at home or outdoors is pull-ups on the bar. Just like push-ups, pull-ups work different muscle groups, and your grip will determine which muscles get the most work. Let's look at some interesting exercises on the horizontal bar:
- Straight grip pull-ups. The main load goes to the latissimus dorsi muscles, the biceps and shoulders receive auxiliary load.
- Reverse grip pull-ups. The main load goes to the biceps, the latissimus dorsi muscles and shoulders receive auxiliary load.
The training program on the horizontal bar is created according to the same principle as the push-up training program. With frequent training sessions and a large number of approaches and repetitions, endurance develops; with infrequent training using additional weight, strength and muscle mass develop.
You already know whether you can pump yourself up with push-ups or pull-ups. Now we would like to give you some recommendations that will help in your training.
- Remember safety! Before each training session, be sure to warm up to prepare your muscles and joints for subsequent loads and warm them up. This will help you avoid serious injuries while performing this or that exercise.
- Don't just do push-ups and pull-ups. If you want to build a beautiful and athletic physique, then in addition to these exercises, you need to do other types of physical activity.
- Don't forget about recovery! If your goal is to gain muscle mass, then remember that muscles do not grow during training, but after it, that is, during rest. Supplement your diet with protein foods.
We have brought to your attention an article about whether it is possible to pump up with push-ups. We hope this information was useful to you!
Push-ups are the most accessible exercise for people who want to keep fit. There are several options for performing it, which allows you to change the load and increase the effectiveness of your training.
Can you get pumped up with push-ups?
There are several different programs that depend on the desired result. Let's look at one of the popular options. You need to train at least three times a week. It is enough to do 4 sets of 12 times. You can alternate approaches with your own weight and with weights. Make sure your back is straight and there is no arching in your lower back. Control your breathing: when going down, you need to inhale, and when going up, you need to exhale. Understanding the topic of whether it is possible to pump up your arms with push-ups, it is worth pointing out how you can diversify the load so that the muscles do not get used to it and constantly develop:
To understand whether it is possible to pump up muscles, here are some statistics. Classic push-ups provide only half the load, that is, 64% of your own weight. If you kneel, the value decreases to 49%. A variation of the exercise where the legs are on a bench or other height, the load increases to 75%. It is important that the height of the bench is not lower than 60 cm.
What muscles can be pumped up with push-ups:
- Large pectoral muscles. They take part in rotation, abduction and adduction of the humerus.
- Deltoid muscles. They form the contour and volume of the shoulders and work when performing any movements with the arms, including push-ups.
- Biceps. These muscles do not receive any special load, but at the same time their endurance can be increased.
- Triceps. Understanding the topic of what you can pump up with push-ups, it is impossible not to mention this muscle group, since many perform this exercise specifically to pump them up. The triceps receives load when straightening the arms. To increase it, you should perform push-ups with a narrow grip.
- Serratus anterior muscles. In order for them to receive the load, the exercise must be performed with a wide grip.
In addition, the muscles of the buttocks and abdominal muscles receive stress. Many people are interested in when they can see the results. In this case, I would like to say that everything is individual, but on average, after 3 months it will be possible to visually evaluate the results.
Every man who wants to have beautiful, attractive breasts thinks about pumping them up. After all, it is the muscles of this section that give it a beautiful and masculine look that will not leave any woman indifferent. Developing the chest area is quite difficult without hard training. Sometimes you can’t do without a gym here. However, at home, it is quite possible to correct and sharpen the shape of muscles, as well as make them more elastic. But is it possible to pump up your chest with push-ups?
How to pump up your chest, taking into account only push-up exercises? You can easily choose a suitable program at home and, by setting a goal, you can achieve success in the shortest possible time. First of all, it’s worth talking about push-ups. If you want to use this method of pumping, then it is quite realistic. They do not take up much free time, and the results can be felt within a week of training. But these exercises should be done regularly, if possible with weights. Among the most famous and effective exercises are:
- Different ways to do push-ups.
- Push-ups on stools.
- Dips
- Reduction and extension of arms while lying down.
Pushups
There are a huge number of ways to do this type of push-up. You can spread your arms wide, thereby transferring the load to the middle chest. By keeping your arms close to your body, push-ups will work your upper body, shoulders, and triceps. To pump up your muscles faster, you should increase the load by jumping or clapping in the air. Despite their simplicity, such exercises allow you to achieve good results and replace a whole range of exercises performed only in the gym. This condition only applies if you follow all instructions.
Push-ups using stools
A good result can be achieved with push-ups on stools. This is a more effective method if you compare it with the previous one. To make this exercise more difficult, do push-ups on stools placed the width of your arms outstretched to the sides, elbows bent. After this, you need to take your normal position and place your hands on stools and your feet on a sofa or chair. The mechanism should be performed in four approaches, each of which consists of 10-15 push-ups.
When doing push-ups, try not to go lower than the height of the stools. And if you feel that the exercise is not difficult for you, you should not resort to increasing the number of push-ups. To do this, simply do push-ups with an additional load.
Dips
If we do this exercise, we automatically pump both the upper and lower parts of the pectoral muscles. In addition to this, you can strengthen your triceps with dips. To maximize the load, you should spread your arms wide and not allow your body to sink deeply. You should perform 4 sets of 10-15 repetitions. It is worth remembering that you also need to leave a few extra minutes for rest.
Reduction and extension of arms while lying down
How to do push-ups in this case? To perform this exercise, you should stock up on the same two stools. They should be installed so that they do not cause discomfort. You should lie on them with your back and put your feet on the floor. Next, you need to take dumbbells and bring them over your head. The arms should be constantly bent at the elbow level, and the fists should be turned towards each other with the palms of the hands. After the preparation is completed, you need to lower and spread your arms low, maintaining the desired width.
And if you have a question, is it possible to pump up your chest only with push-ups, then the answer will always be positive. You just have to follow your training regimen and don’t skip any steps. You need to perform the exercises in 4 sets, each with 10 repetitions. You should also take a few minutes to rest.
Many people want to look fit, slim and be in excellent physical shape. But, unfortunately, not everyone wants or can, due to certain circumstances, visit the gym or set up a sports corner at home. This won't be necessary if you do push-ups regularly.
Push-ups do not require the use of any specialized expensive equipment or exercise equipment or sports equipment. To achieve good results, it is enough to have a desire to be in good shape, not to be lazy, and also to use a suitable push-up system (program).
The advantage of such trainings is that they have no restrictions. Absolutely everyone can do push-ups - children, adults, the elderly, men and women.
This basic exercise works several muscle groups at once. It is considered universal and must be included in any training plan.
During its implementation, the following are actively involved in the work:
- rib cage;
- shoulder girdle;
- hands;
- abdominal muscles.
Push-ups not only use different muscles, but also allow you to shift emphasis to certain groups. To work a specific area, it is enough to redistribute the load by changing support points and execution techniques.
The muscles are involved in the work already when the initial (initial) position is assumed. To keep the body in a static position, the intercostal and abdominal muscles, back, as well as arms and legs are activated.
Thanks to this basic, accessible, and, most importantly, effective exercise, muscle mass increases. In addition, a person who regularly does push-ups becomes stronger and more resilient. The impact speed also increases.
The following muscle groups receive the greatest load:
- Breasts. Provide abduction and adduction, as well as rotation of the humerus. They are best worked in a wide-grip position.
- Triceps. Thanks to the triceps muscles, the arms are straightened, and they develop best in a narrow grip position.
- Biceps. They receive a powerful charge that increases the strength of the biceps muscles.
- Deltoid. They acquire a beautiful relief, and, therefore, the shoulders look visually larger.
- Serrated front. The lateral chest area is worked by doing a limited type of exercise, and push-ups are considered the best among them.
- Pyramidal. The elbow muscles, which are a continuation of the triceps, provide easier extension of the forearms.
A correctly designed program and execution technique allows you to benefit not only the muscles. Push-ups strengthen the respiratory and cardiovascular systems, bone tissue, joints, and ligaments, and have a positive effect on metabolism. A person's health and well-being improve noticeably.
For a person who does not play sports and does not go to the gym, this exercise allows you to quickly tone weakened muscles. Thanks to this, it becomes much easier to carry out routine work that involves certain physical activity.
Having set a goal for yourself - to start doing push-ups, you need to understand that it will be difficult both psychologically and physically. At this stage, it is important not to overdo it, but to do everything correctly, so that in the future it will be much easier to make the transition from simple to complex.
It is not recommended to bring yourself to exhaustion in the first lesson. The result obtained is determined not only by the number of approaches, but by the technicality of execution, which is much more important. And if you simply push with numbers rather than quality, there will be no effect. Beginners should start the classic version of push-ups after performing this exercise, first from a vertical plane and then from the knees.
There is no need to rush. Each stage takes from seven days to several weeks. You need to focus solely on your preparation, as well as your physical fitness. The readiness to move to the next stage is indicated by the absence of difficulties in completing the current level.
Particular attention is paid to mastering the initial position, which depends on the type of push-up, correct breathing, and the direction of each movement. The torso lowers as you inhale and rises as you exhale. It is necessary to ensure that the body is always straight, and that the lowering and raising of the body is carried out solely by bending and straightening the arms.
- You should start doing push-ups by performing 10 repetitions. It is recommended to increase the pace gradually. The main thing is to listen to your own feelings regarding how the body reacts to the current and increasing load. After class, the feeling of fatigue should be mild. No overvoltage. This is especially true for the first training sessions.
- Before starting classes, you should always do a ten-minute warm-up, and perform the planned number of repetitions in several approaches with breaks of 2-3 minutes.
- You need to do push-ups regularly. Training should never be adjusted to a routine.
- Drawing up a training program must be accompanied by specific goals. If you need to build muscle mass, you will have to train daily. To keep yourself in good physical shape and to normalize body weight, you can do push-ups two to three times a week.
- Those who decide to train daily should move to this pace gradually. First, you need to exercise every other day to prepare your muscles for the load. Rest also gives the muscles an impulse to gain mass.
- When starting an exercise, you should always carefully study not only the description, but also the recommendations.
- When doing push-ups, you can experiment and take some liberties, but only when all the movements are perfected, strength, agility and endurance are well developed, that is, with experience that comes with time.
Beginners are most often interested in the question of how many repetitions they should strive for. For women, it is enough to increase the number of push-ups to 30-40, and for men - to 50-100 push-ups. These are decent results, but not the best. People who want to have a toned, powerful body or who play sports should set higher goals for themselves.
In a month and a half, if you exercise regularly, women can achieve 50, and men 100 repetitions. You need to train for no more than 10-15 minutes. This is quite enough to increase arm strength, as well as the appearance of visually noticeable changes. There is one important point to consider here. There is an opinion that more than 15 repetitions per set will increase endurance, but only at the expense of increasing volume and physical strength.
To increase strength and muscle growth, you should pay increased attention to the technique of execution, complicate the movements and amplitude. You can do push-ups or other difficult variations.
This seemingly simple exercise has many variations. According to some experts, the number of different variations is more than fifty.
Most famous athletes and bodybuilders constantly introduce various additions and changes to push-ups, which allow them to shift the emphasis of the load and open up new opportunities.
Selecting easier options or making training even more difficult is everyone’s personal choice. The choice is determined by personal wishes, goals, and physical capabilities.
Familiar to everyone since school days, they were performed in physical education lessons. The emphasis is placed while lying down, resting on your toes and palms. Place your hands slightly wider than shoulder level, palms facing forward. The emphasis is on the toes, slightly wider than the shoulders. The classic push-up movements involve the triceps, chest, and deltoids.
They are a lightweight variation suitable for beginners, elderly people or those with spinal problems. The initial pose is similar to the classic version, but only with emphasis on the legs bent at the knee joint, and not on the toes.
At the same time, keep your feet above the floor, placing one on top of the other. Thanks to this pose, the load is removed from the lower back and the force from various muscle groups is reduced. Studies have shown that the workload in classic push-ups is 64 percent, and with emphasis on the knee joints - 49 percent.
From a horizontal surface and from a wall
The first ones are quite difficult, especially for beginners, and if you start with them, then physical overexertion can be the reason that will discourage any desire to continue practicing. It is best to start the first steps with push-ups performed from a vertical plane, that is, from a wall. It is light, but quite practical, as it prepares muscles and joints for much higher loads.
The technique is quite simple. You need to stand up straight, stepping back from the wall about one step. The distance between the shoulders should be slightly greater than the width of the shoulders. It is best to keep your heels off the floor when the load from your body weight is transferred to your hands. You need to move towards the wall by bending your arms at the elbow joints until your chest touches the surface, and rise by straightening your elbows. At the same time, the torso should be kept straight, only the arms should work.
The distance between your arms out to the side is approximately two shoulder widths. The elbow joints look to the sides, and the emphasis can be on either clenched fists or open palms.
Socks resting on the surface of the floor, on the contrary, reduce the shoulders. As you go down, make sure that your elbow joints remain pointed to the side. Touching the floor, they quickly rise up.
The effectiveness of the exercise depends on the position of the torso, which should be kept straight from the feet to the head. If you lower your stomach, stick your buttocks up, or bend in the lumbar region, this will disrupt your technique.
To transfer the load to the chest muscles, the legs are placed on a hill - a sofa or bench, and the palms are left on the floor. Transferring the emphasis to a stand with a height of 60 cm, according to experts, allows you to increase the load to 75% of its own weight. If you do a reverse transfer, that is, place your arms rather than your legs on a hill, then doing the exercise will be much easier. The higher the bench height, the easier it is to perform push-ups.
The load on the chest muscles directly depends on the grip. The wider it is, the higher it is.
The arms are placed in line with the level of the shoulder joint, that is, along the body. Elbows point back. They stand either on their palms or on their fists. The position of the legs should be such that they are narrower than shoulder width. Moving down, the arms are bent, moving them along the body, directing the elbows back. Having touched the floor, keeping the body straight, they immediately rise up. This technique allows you to work your triceps. Placing your legs on a hill makes the exercise more difficult, but your arms make it easier.
It is a complex version of push-ups, thanks to which the triceps and frontal deltas are worked out.
The emphasis is placed exclusively on the palms, which are located side by side so that the fingers rest against the surface of the floor and turn slightly inward if necessary to make the execution easier. The toes are placed either slightly wider or at the same level with the shoulder girdle.
To go down, bend your arms, moving your elbows along your body. They are directed back and slightly to the sides. At the end point you need to touch the back of the hand. Move up until the arms are completely straight.
Widely spaced legs allow for a stable position. The right hand is left on the floor, and the slightly bent left hand is placed behind the back. To ensure safety and ensure maximum convenience for execution, it is recommended to use special stops.
The supporting (right) hand cannot be moved to the side. It should be in line with the body. Instead of four, there are only three points of support, and the legs spread to the sides allow you to maintain balance. When lowering, the elbow bends and moves to the side.
The downward movement is continued until the chest touches the floor, and then a push-up is performed, rising until the arm is straightened. Shoulders should be parallel to the floor. Having done a certain number of times, they change hands.
In order not to experience difficulties in performing this exercise, you must have fairly well-developed abdominal muscles.
Complicated Variations
This training perfectly loads the muscles, helps to develop good strength, speed and agility. To make a clap, you need to take a position in which your toes are the same width or narrower than your shoulder girdle, and your arms are 1.5 or 2 times wider apart.
The body is pushed up with a powerful push, lifting the palms off the floor, and quickly clapping. The return should be a soft and graceful landing on the palm of your hand. You can't flop on the floor.
Lightly touching the floor, you need to repeat the entire chain of movement “powerful push-clap-soft landing”. Hands should move rhythmically, harmoniously, strongly, quickly. Boxers include such push-ups in their training programs. They are useful for sprinters and those involved in various types of martial arts.
Focusing on the fingers helps strengthen the bones and increase the strength of the hands. The grip can be either narrow or wide. The main thing is that the emphasis is placed exclusively on the fingers.
It is necessary to do push-ups of this type only if you are in good physical shape and when your fingers are able to hold the body as securely as possible. To prepare for it, you should work a little with an expander to strengthen your hands.
Designed for athletes involved in strength disciplines and those who want to build bulky muscles and have a beautiful and clearly defined relief. The use of special weights allows you to increase the load, thanks to which the muscle tissue is worked out as deeply and efficiently as possible.
Vests equipped with weights are most often worn as weights. This equipment is also used by those who do pull-ups on the crossbar and do push-ups on the uneven bars. Instead of a vest, you can use a regular barbell plate. This weight should be used with caution and only when someone is nearby for backup. The partner must ensure that the pancake is positioned correctly on the back and does not fall. The push-ups themselves also require caution.
You need to start doing push-ups with light weights. It is increased gradually. It is recommended to add no more than one or two kilos per week.
Increasing the range of motion allows you to work out the muscles as effectively as possible. To achieve this, it is necessary to remove the lower constraint, that is, the floor.
This can be achieved by using three support points, which are three strong chairs. One becomes a support for the feet, and the other two - for the arms. Instead of chairs, it is allowed to use a variety of stands with a height of 10 to 15 centimeters.
Items used as support must be reliable. It is better to buy special handles designed for push-ups. Without the use of additional devices, it is impossible to do deep push-ups that allow you to go below the level of your hands.
At the first stage, you need to determine for yourself three to four days a week for classes. Even if you plan to do push-ups every day, at first you only train every other day. It is imperative to give your muscles time to recover and rest, and not to overexert yourself during your first workouts. At the first stage, a monthly plan is usually drawn up, changes to which occur every week.
A training plan might look like this:
First week:
- warm-up
- first approach - up to 8 push-ups
- break - 1 minute
- second approach – two push-ups less than in the first
- break - 1 minute
- third set – 5 repetitions
- break – 5 minutes
- fourth set – 5 push-ups
- next two sets of five repetitions with a minute's rest
Second week:
- warm-up
- four sets of 8 repetitions, pauses of 1 minute
Third week:
- warm-up
- four sets, maximum number of repetitions (without excessive tension and with high quality)
- rest between sets - 1 minute
The final (fourth) week is devoted to increasing the number of push-ups. They plan the next training month independently and draw up a program for each training day.
Those who have completed initial training, are ready for full-time training, and want to start building a strong and beautiful body need a more advanced approach. It is necessary to develop and change plans every five to seven weeks, aiming to increase repetitions.
1st day:
- warm-up
- push-ups with weights - 4 sets of 12-15 times
- hand push-ups together - 4, 10-12
- abdominal exercise - 1, 40-50
Day 2:
- warm-up
- 100 reps for selected exercise (change push-ups every week)
- first week 10 sets of 10 reps *
- pause between sets 2-3 minutes
3rd day:
- warm-up
- wide grip push-ups 1 set max
- Medium grip push-ups 1 set max
- abdominal exercise – 1 set to the maximum
4th day:
- warm-up
- deep push-ups - 3 sets of 20-25 times
- squats – 3, 20-30
- hand push-ups together - 3, 10-12
- Descriptions of the exercises allow you to formulate the correct technique of execution, but give you the opportunity to adjust the execution according to your characteristics and goals. You should always place your hands on a plane so that you do not feel any discomfort in the joints. It is necessary to try to prevent them from twisting, unbending, or bending. You always need to find the most comfortable placement of your palms.
- You should definitely pay attention to developing flexibility by additionally performing special exercises, and also stretch your wrists before class.
- To avoid injuries and sprains, it is recommended to wear wristbands or bandages. This protection is relevant for those who perform complex squats with clapping, on one arm, without resting on the toes.
- Not all women are able to achieve a full range of motion due to a large bust. To “eliminate” the obstacle, you should use stops. Thanks to these devices, girls can increase the amplitude.
- The difficulty of push-ups depends on the position of your legs. The higher they are, the more difficult the exercise and the load placed on the muscles. Experienced athletes may not even use tables, benches, or stools, but instead do vertical push-ups with their legs up.
- Each training program necessarily involves the inclusion of abdominal and biceps exercises in the plan.
- We should not forget about the importance of proper nutrition. In order for muscles to develop and form, you need to eat more meat and vegetables.