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 equip a sports corner at home. This is not required if you regularly perform push-ups.

Push-ups from the floor do not require the use of any specialized expensive equipment or simulators, the presence of sports equipment. To achieve good results, it is enough to have a desire to be in good shape, not be lazy, and also use a suitable push-up system (program).

The advantage of such trainings is that they have no restrictions. Absolutely everyone can push up from the floor - children, adults, the elderly, men and women.

This basic exercise simultaneously involves several muscle groups at once. It is considered universal and must be included in any training plan.

During its implementation, the following are involved in active work:

• rib cage;
• shoulder girdle;
• arms;
• abdominal muscles.

Push-ups not only involve different muscles, but also allow you to shift the focus to certain groups. To work out a specific area, it is enough to redistribute the load by changing the reference points and performance techniques.

The muscles are involved in the work already when the initial (initial) position is taken. To keep the body in the accepted static position, the intercostal and abdominal muscles, the back, as well as the arms and legs are activated.

Thanks to this basic, affordable, and, most importantly, effective exercise, muscle mass is built up. In addition, a person who regularly pushes up from the floor becomes stronger and more resilient. The speed of impact also increases.

The following muscle groups receive the greatest load:

• pectoral. Provide abduction and adduction, as well as rotation of the humerus. They work best in a wide grip position.
• Triceps. Thanks to the triceps, the arms are straightened, and they develop as well as possible in the position of a narrow grip.
• Biceps. Get a powerful charge that increases the strength of the biceps.
• Deltoid. They acquire a beautiful relief, and, therefore, the shoulders look visually larger.
• Toothed front. The lateral chest is worked out with 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 properly designed program and execution technique allows you to benefit not only for the muscles. Push-ups strengthen the respiratory and cardiovascular systems, bones, joints, and ligaments, and have a positive effect on the course of metabolism. Human health and well-being are noticeably improved.

For a person who does not play sports and does not go to the gym, this exercise allows you to quickly bring weakened muscles into tone. Thanks to this, it becomes much easier to perform routine work, which involves certain physical activities.

Having set a goal - 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 right, 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 due not only to the number of approaches, but to the technical performance, which is much more important. And if you just press on the number, not the quality, there will be no effect. Beginners should start the classic version of push-ups after doing this exercise, first from the vertical plane, and then from the knees.

You shouldn't hurry. Each stage takes from seven days to several weeks. You need to focus solely on your training, as well as physical form. The readiness to move on to the next stage is evidenced by the absence of difficulties with the implementation of the current level.

Particular attention is paid to the development of the initial position, which depends on the type of push-ups, the correct setting of breathing, the direction of each movement. The torso descends on inhalation and rises on exhalation. It is necessary to control that the body is constantly straight, and lowering and raising the body is carried out solely by bending and straightening the arms.

• You should start push-ups with 10 repetitions. It is recommended to increase the pace gradually. The main thing is to listen to your own feelings about how the body reacts to the current and increasing load. After class, the feeling of fatigue should be easy. No overvoltage. This is especially true for the first workouts.
• Before starting classes, you should always perform a ten-minute warm-up, and perform the planned number of repetitions in several approaches with breaks of 2-3 minutes.
• You need to push up regularly. Workouts should never fit into a routine.
• Drawing up a training program must necessarily be accompanied by certain goals. If you want to build muscle mass, you will have to train daily. You can do push-ups to maintain yourself in good physical shape and to normalize body weight from two to three times a week.
• Those who decide to train daily should move to this pace gradually. First, you need to do it every other day to prepare the muscles for stress. Rest and 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 even when all 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 should be aimed for. It is enough for women to bring the number of push-ups to 30-40, and for men - up to 50-100 push-ups. These are decent results, but not extreme. People who want to have a pumped up powerful body or go in for sports should set higher goals for themselves.

In a month and a half, if you exercise regularly, women can reach 50, and men 100 repetitions. In this case, you need to train no more than 10-15 minutes. This is quite enough to increase the strength of the hands, as well as the appearance of visually noticeable changes. One important point must be taken into account here. There is an opinion that more than 15 reps per set will increase endurance, but only at the expense of increasing volume and physical strength.

To increase strength indicators and muscle growth, increased attention should be paid to the technique of execution, to complicate the movements and amplitude. You can do push-ups from the stops or other complex options.

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 bring various additions and changes to push-ups that allow you to shift the emphasis of loads and open up new opportunities.

Selecting lightweight options or making training even more difficult is a personal matter for everyone. The choice is determined by personal wishes, goals pursued, physical capabilities.

Familiar to everyone since school days, performed in physical education classes. Emphasis is taken lying down, leaning on socks and palms. Hands are placed slightly wider than shoulder level, palms facing forward. The emphasis is on the toes, divorced slightly wider than the shoulders. The movements of the classic push-ups include triceps, chest, deltas.

They are a lightweight variation suitable for beginners, the elderly or those with problems with the spinal region. 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.

The feet are kept above the floor, one on top of the other. Thanks to this posture, the load is removed from the lower back, the effort from various muscle groups decreases. Studies have shown that the workload in classic push-ups is 64, and with an 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 overstrain can cause it to discourage any desire to continue practicing. The first steps are best started with push-ups performed from a vertical plane, that is, from a wall. It is light, but quite practical, as it prepares the muscles and joints for much higher loads.

The execution 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 more than the width of the shoulders. The heels are best kept off the floor when the weight of the body is transferred to the hands. You need to move towards the wall by bending your arms at the elbow joints until the chest touches the surface, and rise by straightening your elbows. At the same time, the torso should be kept even, only the hands should work.

The distance between the arms apart is about two shoulder widths. The elbow joints look to the sides, and the emphasis can fall on both clenched fists and open palms.

Socks resting on the surface of the floor, on the contrary, reduce the shoulders already. Going down, make sure that the elbow joints remain directed to the side. Touching the floor, 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 out your buttocks up, bend in the lumbar region, this will violate the technique of execution.

To transfer the load to the muscles of the chest, 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 up to 75% of its own weight. If you make a reverse transfer, that is, place not your legs, but your hands on a hill, then it will be much easier to do the exercise. The higher the bench, the easier it is to do push-ups.

The load on the chest muscles directly depends on the grip. The wider it is, the higher it is.

Hands are placed in line with the level of the shoulder joint, that is, along the body. Elbows are directed back. They stand either on the palms or on the fists. The position of the legs should be such that they are already shoulder width apart. Moving down, the arms are bent, moving them along the body, directing the elbows back. Touching the floor, keeping the body straight, immediately rise up. This technique of execution allows you to work out the triceps. Placing the legs on a hill complicates the exercise, and the hands make it easier.

It is a complex version of push-ups, thanks to which the triceps and the frontal zone of the deltas are worked out.

Emphasis is placed exclusively on the palms, which are located side by side so that the fingers rest on the floor surface and turn slightly inward, if necessary, to facilitate execution. The toes of the legs are either slightly wider or on the same level with the shoulder girdle.

To go down, the arms are bent, moving the elbows along the body. They are directed back and slightly to the sides. At the end point, touch the back of the hand. Move up until the arms are completely straight.

Ensuring the stability of the position allows widely spaced legs. The right hand is left on the floor, and the left hand is slightly bent behind the back. To secure and ensure maximum convenience for execution, it is recommended to use special stops.

The supporting (right) hand must not be moved to the side. It should be in line with the body. Instead of four, there are only three fulcrum points, and legs spread apart 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 push-ups are performed, rising until the arm is straightened. Shoulders should be parallel to the floor. After doing a certain number of times, they change hands.

In order not to experience difficulties in performing this exercise, it is necessary to have a fairly well-developed abdominal muscles.

Complicated Variations

This training perfectly loads the muscles, helps to develop good indicators of strength, speed and agility. To make a clap, you need to take a position in which the toes are the same width or narrower than the shoulder girdle, and the arms are 1.5 or 2 times wider.

The body is pushed up with a powerful push, tearing the palms off the floor, and quickly clap their hands. The return should be a soft and graceful landing on the palm of your hand. You can't plop down on the floor.

Lightly touching the floor, you need to repeat the entire chain of movement “powerful push-pop-soft landing”. Hands should move rhythmically, harmoniously, strongly, quickly. Such push-ups include boxers in their training programs. They are useful for sprinters and those involved in various types of martial arts.

The emphasis on the fingers helps to 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 falls solely on the fingers.

This type of push-up is necessary only in good physical shape and when the fingers are able to hold the body as securely as possible. As a preparation for it, to strengthen the brushes, you should work a little with the expander.

Designed for athletes involved in strength disciplines, and those who want to build bulky muscles, have a beautiful and clearly traced relief. The use of special weighting agents allows you to increase the load, due to which the muscle tissues are worked out as deeply and efficiently as possible.

As weighting, vests equipped with weights are most often worn. This inventory is also used by those who pull up on the crossbar, push-ups on the uneven bars. Instead of a vest, you can use a regular barbell pancake. This load should be used with caution and only when there is someone nearby to back it up. The partner must ensure that the pancake is located on the back correctly and does not fall. Push-ups themselves also require caution.

It is necessary to start push-ups with weights with a small weight. 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 efficiently as possible. To achieve this, it is necessary to remove the lower constraint, that is, the floor.

This can be achieved by using three points of support, which are three strong chairs. One becomes a support under the legs, and the other two - under the arms. Instead of chairs, it is allowed to use a variety of stands having a height of 10 to 15 centimeters.

The objects 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 drop 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 daily, at first they train only every other day. Be sure to give the muscles time to recover and rest, not to overstrain during the first workouts. At the first stage, they usually draw up a monthly plan, changes in which occur every week.

The training plan might look like this:

First week:

• warm-up
• first approach - up to 8 push-ups
• break - 1 minute
• the second approach - two push-ups less than in the first
• break - 1 minute
• third approach - 5 repetitions
• break - 5 minutes
• fourth approach - 5 push-ups
• next two sets of five reps with a minute rest

Second week:

• warm-up
• four sets of 8 repetitions, pauses of 1 minute

Third week:

• warm-up
• four sets, maximum reps (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 on their own and draw up a program for each training day.

Those who have completed initial training, are ready for full-fledged classes, who want to engage in the formation of a strong and beautiful body, need a more advanced approach. It is necessary to develop and change plans every five to seven weeks, aiming for increasing repetitions.

1st day:

• warm-up
• push-ups with weights - 4 sets of 12-15 times
• push-ups hands together - 4, 10-12
• press exercise - 1, 40-50

2nd day:

• warm-up
• 100 reps for selected exercise (change pushups every week)
• first week 10 sets of 10 reps *
• pause between sets 2-3 minutes

3rd day:

• warm-up
• push-ups with a wide grip 1 set to the maximum
• push-ups with an average grip 1 set to the maximum
• press exercise - 1 set to the maximum

4th day:

• warm-up
• deep push-ups - 3 sets of 20-25 times
• squats - 3, 20-30
• push-ups hands together - 3, 10-12

1. The descriptions for the exercises allow you to form the correct execution technique, but make it possible to adjust the performance according to your own characteristics and goals. It is always necessary to position your hands on a plane so that there is no discomfort in the joints. It is necessary to try not to allow them to twist, unbend, bend. You always need to find the most comfortable position of the palms.
2. Be sure to pay attention to the development of flexibility, additionally performing special exercises, as well as stretching your wrists before class.
3. To avoid injuries and sprains, it is recommended to wear wristbands or bandages. This protection is relevant for those who perform complex squats with claps, on one arm, without emphasis on the toes.
4. Not all women manage to achieve full range of motion due to a large bust. To "eliminate" the obstacle, you should use the stops. Thanks to these devices, girls can increase the amplitude.
5. The difficulty of push-ups depends on the position of the legs. The higher they are, the more difficult the exercise and the load on the muscles. Experienced athletes may not even use tables, benches, stools, but do vertical push-ups when their legs are at the top.
6. Each training program necessarily involves the inclusion of exercises for the press and biceps in the plan.
7. 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.