Hi guys! We continue the interrogative topic of the direction "what muscles work ...". Today we'll talk about push-ups from the floor! This exercise has a significant effect and pumps a whole range of muscles that you have not even thought about before.

And they are suitable for all people, prepared and not very prepared - this is their main advantage! For example, before going to a real gym for the first time, I first did push-ups at home in different variations. This strengthened my pectoral muscles for harder work with the barbell, they even rounded a little, although I was only 14 years old then, I don’t remember exactly.

This article details all the muscles involved, types and benefits of push-ups. Highly recommend to study! Well, we're starting...

Yes, and more ... If you want to know which muscles are pumped during pull-ups with a narrow grip -

Push-ups are a basic, multi-joint exercise performed in the prone position. The human body performs the function of a weighting agent, due to which an impressive load is placed on the muscles. Such trainings have a complex effect on many muscle fibers and the body as a whole. Let's describe in detail which muscle group works during push-ups:

1. LARGE Pectoral Muscles. They are located in the front of the body at the top and are responsible for the abduction of the arms in the shoulder joint. For a more expressive effect on this muscle group, it is necessary to do push-ups with a wide setting of the hands.
2. TRICEPS. They form the back of the hand at the top. Their main task is to extend the elbows. Pumping the triceps is very important, as it increases the endurance and strength of the arms. To heighten the effect, presses should be performed with a minimum distance between the brushes.
3. DELTA (FRONT BEAM). Well-developed deltoid muscles give the desired volume and contour to the shoulders, increasing their strength. Push-ups will not give a 100% result for their growth, but are only an aid.
4. BICEPS. They are located on the front surface of the arms and perform the function of bending the elbows. During push-ups, there is no special load on them, but static stress strengthens them and makes them stronger.
5. ELBOW MUSCLE. A narrow group of muscle fibers responsible for the initial position of the exercise - a horizontal position on outstretched arms with a flat shoulder girdle.
6. ANTERIOR JOINT MUSCLES. They are located on the sides of the chest, and go along the ribs to the shoulder blades. Responsible for the breeding of the shoulder blades. Well developed during push-ups, especially with a wide grip.
7. CORACOA-SHOULDER MUSCLE. It is located under the head of the biceps brachii muscle, and is attached to the tip of the coracoid process of the scapula. Helps to pull the shoulders forward while lifting the torso up.
8. LARGE BUTTOMUS MUSCLES. Push-ups perfectly strengthen this part and make it elastic.
9. PRESS. During push-ups, they are always in static tension, therefore they are strengthened.

Having determined which muscles work during push-ups from the floor, it would not hurt to find out what types of this exercise exist.

Types of push-ups

MAXIMUM NARROW STOP. Engages the triceps and the inside of the pectoralis major. Stand in the starting position for push-ups in the generally accepted version. The fingers on both hands should touch each other. You should go down at a slow pace, and press up with a powerful push. At the top, tighten the muscles of the arms and repeat at a given speed.

MAXIMUM WIDE STOP. Engages the middle part of the chest, slightly less the upper and lower part. The muscles of the arms and shoulder girdle are also involved. The back is in tension. Standing in the starting position on outstretched arms, place the hands wider than the shoulders. The body should create a straight line, without arching the back or lifting the head. Slowly lowering, press up with chest strength. After a few seconds, lower yourself. Do not straighten your elbows completely.

MIDDLE STOP. The pectoral muscles, muscles of the back, arms and shoulders work. Get into the starting position. Put the brushes already the width of the shoulders. Lowering your elbows, spread not to the sides, but along the body. With a powerful push, push out onto even hands.

FEET ON HIGHLIGHTS. Suitable for more advanced athletes, it works the upper part of the pectoral muscles. The technique is the same as in regular push-ups, only the feet must be rested on a bench or a gym ball. For a more stable balance, you can push your hands a little forward.

A little hack from me. If you're at home and have a smooth table, place your T-shirt or some fabric on it. Place the outer part of your socks on this “lining”.

When you do push-ups, the socks will slide along with the fabric along the surface and your body will move up and down in a strictly STRAIGHT LINE, and not in an arc! Thus, you imitate the load as closely as possible as when pressing a barbell on an incline bench.

But if your socks are fixed at one stop point, then the body will already move in an arc. This is the difference. But this is appropriate if your legs are higher than the level of your shoulders.

VERTICAL STOP. The muscles of the chest, back, arms, shoulders and abs swing. Suitable for athletes in good physical shape and without contraindications in the form of hypertension, head and neck injuries. To perform, you need to become parallel to the wall, hands serve as a support, head down. Slowly move down, touching the surface with your head. You can simplify the load by kneeling on the bench.

ON THE KNEES. This type of training is very easy and suitable for girls and beginners. It is a complete analogue of the classic push-ups, with the only difference - the knees are lowered to the floor. The back should be kept in one line, without sticking the buttocks up.

ON ONE HAND. Very effectively pumps the pectoral muscle, triceps and increases the strength and endurance of the shoulder girdle. Get into a classic position. Then move one hand, which acts as a support, under the middle of the body, and place the other, bending at the elbow, on the lower back. Move down slowly to a distance of up to 15 cm. When you feel confident in this load, the distance can be increased.

ON FISTS. Depending on the position of the hands, different muscles are developed. By placing your fists with your thumbs forward, parallel to the body, you pump the triceps. Elbows should be bent along the body. The wide-arm push-up with thumbs inward works the chest. For effective work of the biceps, the fists must be turned with the thumbs outward. Performing the exercise is similar to the classic one.

WITH T-TURN. Engages pectoral muscles, arms, shoulder girdle and core muscles. Fulfillment: having become in a classical pose, slowly lower yourself. Pressing up, straighten one arm and lift it up while twisting your torso. Your body should take the shape of the letter "T". Change hands. Please note that the wider the position of the hands, the easier it is to perform the exercise.

WITH A JUMP. In addition to the development of muscle fibers, it positively affects the nervous system, develops a reaction and explosive strength, stimulating the growth of muscle mass. It is recommended to perform on a soft surface to avoid injury to the hands. Rest your hands on two 15 cm high supports. Rising up, forcefully push off the supports and land between them. Bend your elbows and slowly lower yourself to the floor, then push up with a powerful push, jumping back onto the supports.

The main feature is that you can’t even take a second break between actions.

The recommended scheme is 12 repetitions of 4 sets. Be sure to watch your breathing, inhale as you lower your body, and as you raise it, exhale. After adapting, increase the load with dumbbells, weights on the back and lower back.

Benefits of push-ups

1. Easy accessibility. The training does not require any special equipment and special clothing. Also, all exercises can be performed at home, on vacation, without worrying about a subscription to the gym.
2. Strengthening and development of muscle fibers. With the help of push-ups, endurance and muscle strength indicators increase, overall physical fitness and health improve.
3. Respiratory system. Performing all the exercises correctly, all organs and tissues are supplied with oxygen. Thanks to this athlete, shortness of breath and asthma are not terrible. The main thing is not to hold your breath, otherwise it can lead to negative consequences.
4. The cardiovascular system. Push-ups normalize all metabolic processes and improve the functioning of the heart and circulatory system due to the transport of oxygen. It is the prevention of hypotension and thrombosis.
5. Nervous system. The psycho-emotional state is being improved, confidence, willpower and calmness are being strengthened. Reactions and reflexes are also improved.
6. Musculoskeletal system. Bones, tendons are strengthened, and it also has a beneficial effect on the functioning of the joints. Relieves back pain and improves posture, especially in women. Push-ups are part of many rehabilitation and preventive activities.

Despite the neglect of some of this exercise, push-ups are an excellent comprehensive training for the whole body, helping to maintain and improve the figure and health.