There are different types of push-ups from the floor, for a targeted impact on individual muscle groups, let's look at the basic exercises below:

Push-ups with wide arms - the initial position of the arms is at least 10 cm wider than the shoulders, we put our hands at chest level, the body is straight like a string, the legs are together, we lower ourselves to the floor without reaching it 5 cm, the elbows should be, apart to the sides, we rise in the starting position keeping it level body.

Make sure that the hip area is fixed all the time, for this, strain the abdominal muscles. Do not chase a lot of push-ups, feel the muscles, do the exercise, strictly observing the technique. During the exercise, the main load is received by the muscle fibers of the outer part of the chest, the secondary shoulders, triceps and abdominal muscles;

- the technique for performing this type of push-ups from the floor is identical to push-ups with widely spaced arms (see above), with one difference that the hands are located at chest level and are shoulder-width apart, and the load is shifted from the outer to the central part of the chest;

- the initial position of the arms is narrower than the shoulders, the distance between the arms is about 10 cm, legs apart for stability, we lower ourselves to the floor before reaching 5 cm, the elbows lower along the body, we rise up with the strength of the arms, keeping the body straight, return to the starting position. Do not forget about breathing, exhale for effort, inhale for relaxation, i.e. on lowering inhale, on raising exhale. This type of exercise shifts the load on the triceps and internal pectoral muscles;

Hand-off push-ups - the initial position of the arms and torso, as in push-ups with arms wide apart (see above), with one difference, at the top point, unbend your arms with force pushing them away from the surface, landing, touch the surface with already slightly bent elbows, so as not to damage the elbow joints . The exercise strengthens the strength and explosive endurance of the muscles and shoulder girdle;

Different types of push-ups allow you to include a variety of muscles, which increases the effectiveness of training!

Clap push-ups in front of you - the exercise is similar to push-ups with hands torn off (see above), only tearing your hands off the surface, clap in front of you, focus on your legs wider, for better stabilization of the torso. Exercise, in addition to benefits for strength and explosive muscle endurance, improves coordination of movements;

Push-ups with hands behind the back - the exercise is similar to push-ups with lifting off the hands (see above), only tearing your hands off the surface, make a clap behind you, focus on your legs wider, for better stabilization of the torso.

A difficult version of the exercise, it requires the maximum development of strength and speed endurance, as well as coordination of movements. Suitable for experienced athletes only.

Do not perform it if you have a shoulder girdle injury or are not in good physical shape. For training, place soft pads in front of you to avoid injury;

Push-ups on one arm - suitable for experienced athletes. Starting position one hand is on the floor, the other is on the lower back or holds on to the thigh, legs apart to hold the body. We go down without touching the surface 5cm. and return to the starting position. Exercise gives the maximum load on the shoulder muscles and joints, as well as triceps;

Push-ups are the best chest toning exercise, anywhere!

Diagonal push-ups - the execution technique is as follows - the initial position of the hand is at chest level and shoulder width apart, only the hands are not in a straight line, but diagonally, for example, left in front, right behind. With the strength of the hands, we tear them off the surface, when the hands come off, change their location and land so that the hands are diagonal again, only now the right hand is in front, and the left is behind, and so on. The exercise acts on the shoulder girdle and forces different groups of pectoral muscles to work;

Classic push-ups with a raised leg - the exercise is similar to the classic push-ups (see above), but one leg rises above the surface, do 5 reps, change legs and again 5 reps, do it in the same spirit, alternating legs. The exercise strengthens not only the muscles of the chest, shoulder girdle and arms, but also includes the muscles of the legs, abs and buttocks;

Head down push ups - starting position, stand against the wall and throw your legs up so that your legs touch it, while your back can be turned both towards the wall and away from it, then lower yourself down on your hands without touching the surface with your head, squeeze the body up with the force of your hands.

In this exercise, there is an exceptional isolating load on the shoulder muscles. In order to avoid injuries, perform the exercise after sufficient strengthening of the muscles of the body, it is recommended for experienced athletes;

90 degree push ups - the technique and the starting position are similar to the classic push-ups (see above), only when you lift the body up with the strength of your hands, begin to turn along the axis while lifting your arm off the floor and stretch up to the ceiling, returning your arm back, again push up and pull up the other hand. Exercise after each push-up and contraction of muscle groups, well stretches the pectoral muscle and shoulder girdle;

- the technique and starting position are similar to classic push-ups (see above), but the legs are on a bench or other surface that is higher than your hands, the best option is a bench about 40-50 cm. This exercise shifts the load on the upper chest and anterior deltoid muscle (anterior shoulder muscle).

- an indispensable exercise for climbers, people who know martial arts, strengthens ligaments and joints, forearms and hands, an excellent prevention of arthritis.

Before starting the exercise, be sure to stretch your hands, wrists and finger joints in order to reduce the possibility of injury.

The starting position is like classic push-ups (see above), the emphasis is on the pads of the fingers, make sure that the fingers are firmly fixed on the surface to prevent injury or dislocation of the finger joints.

After mastering the technique of push-ups on 5 fingers, complicate the exercises, experiment in push-ups, removing 1 finger at a time.

Use periodically all types of push-ups from the floor and the result from the training will not keep you waiting!

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Many novice athletes underestimate the importance of push-ups from the floor for pumping up the pectoral muscles. Although many types of push-ups from the floor help pump up different muscle groups.

Beginning bodybuilders find push-ups to be ineffective and most often completely remove it from their training program.

Are they doing the right thing? It is very difficult to answer this question clearly. Agree, common pushups very boring: up and down, up and down, and so on. Although all push-ups from the floor are among the most effective and simple bodyweight exercises.

Push-ups from the floor to the mass can be done anywhere and anytime. Pushing up from the floor, you can develop triceps, shoulder, pectoral, deltoid muscle groups. In addition, the muscles of the press, back and legs are trained.

Types of push-ups from the floor

Most people only know about the military and high school push-up styles. But it turns out that there are a huge number of types of performance of this exercise. There are many types of push-ups from the floor to the mass. This is a big plus, since different push-ups can work out different muscle groups.

Good luck in your endeavors. Believe in yourself and you will definitely succeed!

These are exercises that are one of the simplest, but extremely effective. You can perform them at any time and, importantly, you don’t have to visit for this, since you can work with your own weight. All types of push-ups from the floor affect different muscle groups.

In addition to the fact that they develop triceps, deltoid, shoulder and pectoral muscles, the muscles of the legs are also included in the work, and. grows moderately and strengthens, endurance gradually increases, and becomes more prominent. Further in the article, we will analyze in detail the technique for performing the most popular and most effective types of this.

From my knees

This is the basic and somewhat simplified view. It is used in their girls, as well as novice athletes. This is a very good alternative to the classic push-ups, but in a simpler form. Work includes triceps, anterior bundle of deltas, pectoralis major and serratus anterior.

To perform this type of exercise, you should:

• Get on your knees and do emphasis lying down. Hands should be slightly wider than shoulder width and under the upper chest.
• Straighten and slowly lower down.
• Leaning on your knees and straightening up, you need to raise the body to its original position.
• Repeat the desired number of push-ups.

It is important, when performing such an exercise, to do movements under control and slowly. The work must be constantly felt. , and the pelvis throughout, while push-ups are performed, should be located on the same line. The shoulder blades cannot be reduced, they must be lowered and divorced.

Medium grip

Push-ups from the floor for the pectoral muscles with an average grip are very effective. Additionally, they also train triceps and deltas. Everything is static.

• You need to take an emphasis lying down. You can’t lift or lower your head down, it must be kept strictly along the line of the spine.
• The hands should be slightly wider than the shoulders.
• Slowly lower the body down, then, with a powerful effort, squeeze the body up.
• In the upper position, it is necessary to tighten the pectoral muscles at the expense of “one-two”, then again lower to the floor.

• It is necessary to take an emphasis lying down, while placing the brushes slightly wider than your shoulders and at chest level.
• On inspiration, the body weight must be moved to the first hand and, going down, move to the second.
• As you exhale, you should lift the body up, returning to its original position.
• Repeat the same steps but in the other direction.

head up

The level of difficulty of this type of push-ups is low. You will need a bench on which you can rest your hands. The distance between the brushes is a little wider. To prevent your feet from slipping, you can install a support for stability or lean against the wall. The back is straight, without deflections. even.

• When inhaling, you need to go down, the pelvis is held at the level of the spine, without rising or falling down.
• On exhalation - return to the starting position.

Thus, it will be possible to give a load to the lower part of the pectoral muscles, which will help novice athletes well.

Analyzing different types of push-ups, it should be noted that performing such a head down is the most difficult and suitable for advanced ones. This exercise is performed upside down.

• It is necessary to perform an emphasis lying on straight arms, while one leg should lie on the other.
• On inspiration, lower the body down so that it is about 3-5 cm from the hands to the chest. At the same time, the elbows should be kept as close to the body as possible.
• On exhalation, by straightening both arms, the body must be raised to its original position.

By performing push-ups with cotton, you can use large, and triceps. Additionally, the muscles that support the body in a level position, the entire shoulder girdle, as well as the leg muscles that receive a static load will be involved.

• You need to take an emphasis lying down, resting your palms on the floor. Spread your arms shoulder-width apart, keep your back straight.
• While inhaling, you should lower the body down, bending your arms at the elbows.
• Then, with an explosive and powerful effort, you need to push yourself off the floor, pushing the body as high as possible. should be enough to have time to make a clap in front of you and not fall at the same time.
• After making a clap, you need to return to the starting position, resting your palms on the floor.

Important! You can complicate the training by making a clap behind the head, behind the back or on the chest. You can also tear off the floor in the process, not only hands, but also legs.

different names

The essence of opposite push-ups is that one arm will be located in a classic stance, that is, slightly wider than the shoulders, and the elbow is directed to the side, and the other in such a way as with triceps push-ups - the palm under the chest, and the elbow is directed back. With this type of push-ups, you can divide the load on the triceps and pectoral muscles. The position of the hands will need to be alternated.

• Take the starting position.
• The left hand should be taken to the side, and the right hand should be placed with the elbow back under the chest.
• While inhaling, you need to bend your left elbow, moving it to the side. Right hand to slide down the body.

Push-ups are one of the most common exercises because they are quite effective and do not require any additional equipment. In addition, the execution technique is quite simple and does not require long learning with a trainer. Nevertheless, there are a lot of nuances in push-ups that will expand the functionality and make them more effective. After all, if you know how to do push-ups from the floor correctly, you can achieve good results in building the muscles of the body, while not spending money on an expensive gym membership. Moreover, not everyone has the time and opportunity to go there.

Push-up technique and its features

Probably each of us has done this at least once in our lives. Therefore, almost everyone knows from the floor. However, there are a number of special techniques worth learning to expand your arsenal of exercises. This will allow you to influence the muscles of the shoulder girdle as comprehensively as possible. So, to do a proper push-up from the floor, take the appropriate starting position. To do this, you need to do the following:

• Move to a horizontal position and rest your straight arms on the floor.
• The whole body should form a straight line.
• Do not lower or, conversely, raise your head, as this is fraught with stretching of the neck muscles or injury of the cervical vertebrae.
• Tighten your buttocks, leg muscles, and abdominals to stabilize your torso as much as possible.
• Bend your arms and lower yourself down. In the lower position, you need to touch the floor with your chest. If you can’t do this yet, use simplified push-ups, which will be discussed later.
• When you rise up, do not fully extend your elbows. Firstly, it will help you maintain tension in the pectoral muscles, thereby accelerating their development. Secondly, the full extension of the elbows in this position can cause injury to the elbow joints.

Properly performing push-ups from the floor is guaranteed to help you develop muscle groups such as:

• Triceps. Their function is to extend the arm, respectively, they tense up in any movement that extends the arm.
• Pectoral muscles. Their function is to bring the arm, which is perpendicular to the spinal column, to the body. Therefore, any exercise that imitates this movement serves to develop this muscle group.
• Deltoid muscles, namely their anterior bundle. This part of the shoulder muscle is responsible for raising the arm in front of you. Therefore, any movement in which the hands are in front of the body develops it.

Proper breathing when pushing up from the floor

So, you already know how to do push-ups from the floor. But that is not all. The correct technique of push-ups from the floor implies not only their implementation, but also proper breathing, which is important, especially for the development of the heart muscle, because improper breathing can negatively affect it. Proper breathing when pushing up from the floor looks like this: going down, take a deep breath, and the stomach should puff up a little. It is necessary to exhale on the most difficult upper section of the lift. Slow exhalation is also allowed throughout the entire lifting of the body. Remember - holding your breath during the exercise is strictly prohibited! This can lead to excessive pressure and, as a result, cause a persistent increase in blood pressure. And in severe cases, damage to the vessels of the brain can even develop. If you make such a mistake systematically, over time, hypertension may occur.

Types of push-ups

To date, there is a great variety of different each of which pursues a specific goal. So, for people practicing martial arts, the so-called "explosive" push-ups are best suited. If your goal is to build muscle mass, it is best to use additional weights and work in the 8-12 rep mode. If you still don’t know how to do proper push-ups from the floor, and have never practiced this exercise, you should start with push-ups for beginners. To date, the most common types of push-ups are:

• Classic.
• From the wall and from the knees.
• For triceps muscles.
• For pectoral muscles.
• On fists or fingertips.
• On one hand.
• Explosive.
• Circular.
• With steps.
• Different names.
• Head down.
• On supports.
• With weights

Of course, there are a huge number of different push-ups, but the most common ones have been listed here.

Push-ups for beginners

If you have never tried push-ups and do not know how to do push-ups from the floor, or you tried, but nothing comes out, you need to use the so-called push-ups for beginners. If your arms and chest are very weak, you should start pushing up not from the floor, but from the wall. It is done like this: you stand near the wall at a slight angle and start pushing up. Once you master this exercise and can do it 20-30 times, you can increase the angle of inclination. Gradually, your muscles will get stronger, and you will be able to push up from the floor. It is advisable to start and then switch to full-fledged classic push-ups. To learn how to push up from your knees, take the starting position as in the classic push-ups, and then kneel. As soon as you can perform 20-30 repetitions in this way, feel free to switch to the classic exercise - you are completely ready for it.

Usually girls complain about weakness and breasts, so it will be especially useful for them to follow this scheme for the development of these muscle groups. After you can confidently work out 3-4 sets in the classic version, you can use a variety of complicated types of push-ups from the floor.

Complicated push-ups

As mentioned earlier, once you learn how to perform the correct push-up from the floor in a classic style in a sufficient number of repetitions, you can try to complicate this exercise in order to increase its effectiveness. Different types of compound exercises can serve a specific purpose or simply add variety to your training routine. In any case, this will help you influence different parts of the muscles so that they develop as harmoniously as possible.

Martial arts push ups

If you are a martial arts fan and are serious about transforming your body into the ultimate fighting machine yourself, you need to modify the classic push-ups a bit to adapt them to your goals. For a martial artist, muscle mass is not very important. Much more important things for a fighter are parameters such as endurance, strength and speed of impact. All these qualities will more than help develop simple push-ups. You just need to do everything right. You ask: what is the right way? Push-ups from the floor must be done in large numbers - and endurance will definitely increase.

With the force and speed of impact, things are somewhat more complicated. But here, too, there is one modification that will help you in developing these characteristics. These are explosive, or jump, push-ups. To perform this exercise, take the same starting position as for classic push-ups from the floor. Slowly lower yourself down, and then push off the floor with a powerful and sharp movement so that the body flies up. After the body under the influence of gravity goes down, get down on your hands and do the next repetition again. Particularly strong athletes further complicate this type of push-up. During the flight phase, they use handclaps and other similar tricks. Also, a serious effect is produced by jumping on an elevation in this way, for example, on two step platforms or pancakes from a barbell. Nothing limits you here, except for your imagination. Jumping push-ups are guaranteed to increase your and your punching speed. Don't forget to do push-ups too. They can significantly strengthen your fists and make them less sensitive to blows.

Push-ups to build muscle mass

If you want to increase the volume of the muscles of the shoulder girdle, classic push-ups will not help you with this, since they are quite simple. It doesn’t cost anything for a trained person to do 50 repetitions in 3-4 sets. But such a number of repetitions, as you know, only increases strength endurance. In order to increase muscle mass, you need to do 10-12 push-ups so that you can’t do a single repetition again. This is achieved by using additional weights. The size of the weight depends entirely on your preparedness. The main thing is that you can do no more than 12 repetitions. As weights, you can use pancakes from the barbell. If you don't have them, use whatever heavy objects you can put on your back. An interesting solution can be a backpack with some heavy things. Also, as an option, you can use a partner who will put pressure on you with his weight.

After performing push-ups with weights, you can perform the same exercise, but on supports. Any object can serve as supports, for example, two stools or stacks of books. Push-ups on the supports will allow you to stretch the pectoral muscles a little more, and as you know, they are most actively involved in the work when they are initially in the most stretched position. This type of push-ups will help you qualitatively “hammer” the pectoral muscles and ensure their growth.

Often in athletes, the lagging part of the pectoral muscles is their upper segment. To focus on it, it is recommended to use push-ups with legs on a support in your workouts. In this case, the legs are above the head, and the maximum load falls precisely on the upper part of the pectoral muscles.

Push-ups for the development of different muscle groups

As already mentioned, during push-ups, three muscle groups are actively working - triceps, pectoral and front deltas. But you can put special emphasis on any of these muscle groups. To do this, you simply need to slightly modify the classic exercise. Proper push-ups from the floor of one kind or another with a guarantee will allow you to tighten the lagging muscle group.

Push-ups for triceps

Triceps performs the function of extending the arm in the elbow joint, which means that you need to maximize this particular part of the push-ups. To do this, in the starting position, you need to place your hands narrower than shoulder width. When you lower yourself, try to press your elbows to your sides as much as possible and make sure that they do not move apart. After doing a few repetitions in the correct technique, you will immediately feel the work of the triceps, and this is exactly what was needed. You can make triceps push-ups a little more difficult if you put your hands as close as possible so that your palms touch each other. It is extremely difficult to rise from this position, but the effect is immediate - your triceps will burn with fire.

Push-ups for chest muscles

The pectoral muscles, as we have already said, bring the arm to the body. So, logically, the correct push-ups from the floor for the pectoral muscles will look like this: in the starting position for classic push-ups, change the position of the hands. You want them to be wider than shoulder width and at the same time perpendicular to the body. In this case, the breast will receive maximum stimulation. To further complicate the exercises, you can spread your palms to the side, which will further complicate the work of the pectoral muscles. Not bad they are also developed by push-ups on supports, and an exercise in which the legs are above the head. We have already written about them before.

Sample training program

In order to develop all the muscles in your body as harmoniously as possible, push-ups must be combined with other exercises, such as pull-ups for the back muscles, squats for the legs and twists for the press. Only then will you be able to develop in the right direction.

It will be optimal to do about 3-4 times a week. More often it is not worth it, because the muscles will not have time to recover. It is worth adhering to the technique and performing only the correct push-ups from the floor. Do not do approaches too often, between them take a sufficient break. If you can easily perform 20-30 repetitions in the classic style, you can advise such a training scheme.

The program will allow you to significantly increase your and increase the number of push-ups performed. After you complete this program, you will be able to surprise your friends and acquaintances by doing 100-200 push-ups in a row. If you have set other goals for yourself, you can create a program for yourself using the recommendations that were given earlier.

So, in each workout, you have to perform 5 sets of push-ups. Rest 30-45 seconds between sets. In the first week, start with 20 reps per set and gradually decrease the number of repetitions to 10. After that, weekly increase the number of repetitions by 5. If in any of the weeks you did not manage to complete the planned number of repetitions, do not despair. Just increase the number of repetitions next week. As a result, after 3-4 months, you can easily complete 100 push-ups. After that, you can try to complicate this exercise. Experiment, try different options, combine different types of workouts - and your body will respond with muscle development and good health.

There are many types of push-ups from the floor and this is a big plus, since you can work out different muscle groups.

All types of push-ups can be divided into two large groups: push-ups without objects and push-ups using objects.

Items are benches, balls, chairs, etc. Push-ups vary in difficulty, effectiveness, and the muscles they work.

Push-ups without additional items

When performing these exercises, the distribution of the load depends solely on how a person puts his hands and positions his body.

The general rules for performing such push-ups are as follows:

1. The wider the arms are apart, the stronger the load on the pectoral muscles.
2. The closer the hands are (the maximum position is palm to palm), the more the triceps are tensed.
3. To strengthen the fingers and hand, you need to do push-ups on your fists or fingers.
4. You can increase the load by pushing up on one hand.
5. To reduce the load, you should lean on your knees.

By adhering to these rules, you can work out muscles well with different degrees of load without the use of additional devices.

To perform push-ups, take an emphasis lying down, straighten your back, do not lift your pelvis up. Bending your arms, lower your body to the floor, but do not lie down on it. Then, with muscle effort, open your arms and return to the starting position.

There are many different variations of push-ups that work different muscles, depending on the placement of your arms and legs in relation to your body and work surface.

The so-called plyometric push-ups can be distinguished into a separate group: exercises, the main purpose of which is to create the effect of explosive strength. These push-ups are useful for those who want to gain speed and agility, but they are ineffective for muscle growth.

Perform polyometric push-ups from the same position as regular push-ups. When lifting the body, you need to push off the floor as hard as possible, so that the upper body is in the air. The most popular polyometric type push-ups are the push-ups with clap and with changes in height.

Push-ups on supports

The presence of supports is the only difference between this exercise and the classic push-ups from the floor. It is best to use stools or chairs.

It is important to choose the right distance for the arms, because if you overload, you can damage the shoulder joints. The best position would be hands slightly wider than shoulders. The legs can be placed on the sofa or on any other support - the same chair will do.

The essence of the exercise is that the upper body in each push-up should fall below the level of the palms. It is advisable to perform the exercise smoothly, while maintaining proper breathing - on the inhale we go down, and on the exhale we squeeze the body up.

Push-ups with additional items

In such exercises, load adjustment is carried out through the use of additional items, for example, a bench, a chair, a weighting agent (weight vest, barbell pancake, several books, etc.).

Push-ups from the floor using a bench are carried out in a very simple way. The legs are placed on the bench, and not on the floor, the center of gravity shifts, the load on the hands increases.

Instead of a bench, it is permissible to use a sofa and even a window sill. The basic rule of this type of push-ups is that the higher the legs are, the more difficult it is to perform push-ups.

Chairs can be used to effectively stretch the muscles. Three chairs are installed as a support - two chairs under the arms and one under the legs. The chest during push-ups should be lowered below the level of the hands. This exercise effectively engages the chest muscles. Chairs must be very strong and installed correctly - otherwise there is a risk of injury.

Weighting materials are needed in order to increase body weight during push-ups and, accordingly, make the muscles work with greater efficiency. A weighting object is placed on the back, slightly below the shoulder blades. When performing such exercises, it is important not to overstrain yourself by using unbearable weight for yourself.

Push-ups standing on hands

One of the hardest types of push-ups is the handstand push-up. This exercise is designed to develop the upper body and involves the chest, shoulders and triceps.

The exercise does not require any additional equipment. If you learn to perform 3 sets of 15 times in this way, you will notice how much your shoulder girdle changes in the direction of growth and strengthening.

How to do push-ups while standing on your hands:

• Bend over, place your hands on the floor shoulder-width apart.
• Push off the floor with your feet and stand with your arms fully extended. You can touch the wall with your feet.
• The body and legs must be kept straight throughout the exercise.
• The gaze should be directed to the wall, not to the floor.
• You should lower yourself slowly and until your head touches the floor. You also need to straighten up slowly.
• Low execution speed is the key to success. In a hurry, you can easily get injured.

When doing push-ups while standing on your hands, the following muscles are involved:

• Deltoid;
• Supraspinatus muscle;
• Trapeze;
• Triceps;
• Top of the pectoral muscle;
• Serratus anterior;
• Coracobrachialis muscle.

You should not do too many repetitions of this exercise: being upside down can adversely affect health.

Push-ups with narrow arms

The so-called tight push-ups (or push-ups with a narrow stance) involve many muscles, the load on which can be adjusted by changing the position of the hands and body. Push-ups with a narrow setting of the hands belong to the category of exercises of medium weight. The power emphasis is shifted to the triceps, and the pectoral and deltoid muscles are also well worked out.

The hands should be positioned so that the thumbs and forefingers are in contact, the remaining fingers should be fanned out. When performing the exercise, you should lower yourself slowly, at the highest point, strain your triceps for a couple of seconds - this will increase the load on them. When performing, it is important that the buttocks and thighs do not stick up and do not sag.

Push-ups with a narrow arrangement of hands are performed as follows:

• Keep the body as straight as possible.
• We accept the standard position for simple push-ups.
• We position our hands in such a way that they are under the central part of the chest and touch each other with fingers.
• We start push-ups, almost touching the floor with the chest.
• When moving up, we fully straighten our arms.

Push-ups on one arm

Exercises such as push-ups on one arm are performed in order to increase endurance, strengthen many muscle groups: the shoulder girdle, chest, triceps. Of particular note is the strengthening of ligaments.

Push-ups of this type are difficult to perform, but it is with their help that powerful muscles can be developed.

Doing push-ups on one hand will not work right away. First you need to learn how to qualitatively push up from the floor using the classical method.

To perform push-ups on one arm, it is important to develop a sense of balance in yourself. A “clean” exit is achieved through the arm and shoulder girdle, but at first the oblique muscles of the abdomen will certainly be involved. An excellent result for push-ups on one arm is fifteen to twenty exits.

A very important point is the position of the legs during push-ups. The wider the legs are apart, the easier it is to perform the exercise. By gradually bringing the legs together, you can achieve perfect execution. The knees should be straightened so that they do not participate in the push. The pelvis cannot be protruded, the lower back must be held tighter, without bending.

Push-ups on one arm generally do not accept arching and rocking the body from side to side. The tension is very high and a person may well get injured.

It is better to keep the free hand behind the back, but if it is difficult to do this, it is permissible to stretch it along the body.

It is extremely important when doing push-ups on one arm that the hand of the working hand is strictly under the shoulder. Thus, the muscles of the chest and shoulders are better developed.

During the exercise, you can keep your head loose, but it is better not to lift it up. Relax your neck.

Push-ups with clap and jump

Also a difficult way of push-ups, but much easier than the previous one. It is necessary to take your hands off the floor when moving your body up. At the same time, you need to try to clap your palms. Such an exercise develops "explosive strength" and strengthens the blow.

In technical terms, push-ups on fists are practically no different from classic push-ups. In this case, the phalanges of the fingers serve as the fulcrum. When performing push-ups on the fists, the muscles of the shoulder girdle, chest, pelvis and torso are tensed.

The exercise is performed as follows:

• We lay down on the floor.
• Bend your arms at the elbows (90 degree angle). Clenching your fists, we lean on the floor so that the weight is transferred to the knuckles. The main weight should be located on the knuckles of the index and middle fingers.
• We strongly clench our fists and begin to lift the body from the floor. It is undesirable to stop at the top point, hands must be kept in tension. The back should be kept straight, the body and legs should form a single line. When lifting, the shoulders go up first, the waist should not arch.

Push-ups on fists- the exercise is quite difficult and it is not worth performing it without prior preparation. The number of repetitions should be reasonable. The load must be increased in stages.

At first, the skin in the area of ​​​​the knuckles will certainly let you know about itself and you will feel discomfort, but then the skin will coarsen and the knuckles will get used to the load. To relieve pressure, use a special mat.

Benefits of push-ups

Such exercises are useful for people involved in boxing, kickboxing and other percussion sports.

Positive aspects of push-ups on fists:

• strengthening tendons;
• prevention of carpal injuries upon impact;
• strengthening the knuckles and skin on the fists;
• strengthening the muscles of the chest and arms;
• strengthening of metacarpal bones.

Push-ups on fists do not bring harm - it is only important not to overload the body, working just as much as necessary.

If push-ups on your fists are difficult at first, you can do the exercises on your knees.

Push-ups from the floor are valued not only in purely male sports. Today, fitness and aerobics trainers are increasingly including push-ups in their program for the fair half of humanity. Push-ups from the floor strengthen not only the muscles of the arms and back, but also the pectoral muscles, abdominals.