Push-ups are one of the most popular and, more importantly, effective strength exercises. To perform them you do not need any special devices - you only need any horizontal surface. Push-ups are a complex exercise aimed at developing strength. It increases the body's endurance and muscle strength in the upper half of the body. When performed, bones are strengthened, weight increases and metabolism improves.
Igor Voitenko
- a popular Ukrainian fitness blogger (2.24 million subscribers on YouTube) - shared with his viewers a program of exercises to strengthen the pectoral muscles and shoulders. Igor's idea is to do 100 push-ups a day for 30 days. And most importantly, you can accept the challenge at any time!
How to learn to do 100 push-ups in a row in 5 weeks. Trainer's program
We'll tell you how to start doing more than 100 push-ups in just a month. Nothing complicated!
How to do handstand push-ups. Analysis of a spectacular workout exercise
The world record holder teaches handstand push-ups. Can you repeat it?
The essence of the challenge is that the load is evenly distributed across three muscle groups: chest, shoulders and triceps. The repetitions are distributed as follows: three sets of 10 repetitions (4 seconds each) for each muscle group and a final 10 push-ups. Rest between sets and repetitions – 1.5 minutes.
Important
follow the correct technique: while doing push-ups, you should keep your back straight, your head straight, your hands shoulder-width apart.
Push-ups with a person on your back
These are the final 10 reps. If you don't have anyone nearby to help you, you can use a weighted plate or backpack to make these push-ups harder than normal. Not strong enough to complete all 10 reps? Lose the weight and achieve the required number of repetitions with regular push-ups.
The most difficult push-ups. 5 types that not everyone can do
Few people can do these push-ups. Can you repeat it?
Igor recommends doing these workouts every other day, but after the very first time, rest for two days, since at the very beginning of the challenge the muscles will be very sore for some time.
Progression of the pectoral muscles: a real-life example
The person I gave as an example, working out simply out of boredom, was able to pump up his pectoral muscles to some extent. I must say that before training they were not visible at all. The asthenic chest was flat, like an ironing board.
Training in the hospital
A man was hospitalized due to inflammation of the digestive tract.
The first couple of days he came to his senses after prolonged abdominal pain. As soon as his condition improved, he became bored of just lying there and doing nothing. Oh yes, we are talking about a guy who is 17 years old.
The patient was lying alone in the ward. You know what the beds in hospitals are like. No, not in modern private wards, where everything was done according to different drawings a long time ago. A regular bed with a removable headrest.
Out of boredom and already feeling well at that time, the man decided to train - in a hospital setting he could pump up his abs and do push-ups. He began doing push-ups on the floor.
Biceps push-ups technology
Correct technique for biceps push-ups using dumbbells.
Biceps push-ups have one significant difference from conventional exercises of this type. It lies in the position of the palms. They need to be turned with your fingers towards the legs, that is, in the direction opposite to regular push-ups. This allows you to increase the load on the biceps.
Advice! It is more comfortable to use dumbbells when performing such exercises. They are installed on the floor at shoulder width, after which emphasis is placed on the dumbbells with a reverse grip.
Biceps push-ups without using dumbbells are quite complex exercises. Therefore, to maximize their effectiveness, you must adhere to the following recommendations:
- Before doing push-ups to pump up your biceps, shift your body weight forward a little.
- The position of the hands should be kept as close to the body as possible. Do not let your elbows spread out to the sides.
When performing push-ups, your elbows should be pressed to your body.
- To increase the effectiveness of the exercises, be sure to touch the floor with your chest.
- When using dumbbells, be sure to use a reverse grip, while controlling the stability of the sports equipment.
- If you are using a push-up rack, the position of your arms and body should be similar to the push-ups intended for pumping up your biceps.
The nuances of pumping up biceps with push-ups
If you want to pump up your biceps with push-ups, then you should listen to a few tips from experts:
- When performing exercises, sharp pain may occur in the area of the hands. The culprit is the specific position of the hands in combination with a strong and unusual load on the joints. All this, if performed incorrectly, can lead to injury.
Advice! In order to avoid injury, if pain occurs, try to change the position of your palms to a more comfortable one.
We also recommend studying this topic:
Features of the technique of push-ups from the floor 100 times in 6 weeks
16745 0 1
- For beginners, it is advisable to use a push-up rack at first.
Using a push-up rack with a regular grip.
- The key to a successful workout is proper breathing. In this case, you will be able to deliver the required amount of oxygen into the blood, which will help consolidate the result. Proper breathing allows you to maintain rhythm longer and minimize fatigue.
- If the push-up technique is not followed, the exercises will be done in vain. You will simply be wasting your time without achieving positive results. Therefore, it is very important to give the correct load to the muscles.
Dumbbells can be replaced with push-up supports
This material will be perfectly complemented by the following publications:
- Arm training for girls in the gym
- Training biceps and triceps in one day
Push-ups using improvised means
When performing the basic method of exercise, use a couple of benches or chairs. The exercise is performed using the following method: they place their hands on one chair, and the lower limbs on the second, and begin to perform the exercise.
Reverse push-ups are indispensable for those people who do not have enough strength for full dips on the uneven bars.
It is also important that this technique does not require specific equipment, and it can be used in two cases, for gaining weight and when, on the contrary, drying is necessary. As for drying, in most cases this method is used by the fair sex
How many times should you do push-ups
The number of approaches and repetitions, as well as the numerical parameters of exercises using push-ups, depends on your goals. Choose the scheme that is convenient for you. This can be 1 approach, performed all the way. When you reach 50 reps, you can start doing 2-3 sets with a short break. It is important to do push-ups regularly. This is a strength endurance exercise and you can do it every day, you are unlikely to overtrain. It is advisable to perform push-ups at least 2 times a week.
Preparation for training
Triceps are precisely the muscles that can visually increase the size of your arms and make them as large as possible. It is by developing them, and not the biceps, that you can noticeably increase the volume of your arms.
The key to the success of home training is that the exercises described below should be performed regularly, gradually increasing the load. To achieve better results, you need healthy sleep and proper nutrition.
Progress will be faster if you increase your protein intake and completely eliminate alcohol, carbonated drinks, energy drinks and confectionery from your diet
Pay special attention to proper nutrition, since a healthy diet plus training is the basis for good muscle growth. Preparation consists of warming up
In addition to doing light exercises to warm up your muscles and joints, you can also add cardio exercise in the form of running or exercise on a cardio machine, if you have one at home.
Preparation consists of doing a warm-up. In addition to doing light exercises to warm up your muscles and joints, you can also add cardio exercise in the form of running or exercise on a cardio machine, if you have one at home.
Remember that the effectiveness of the training depends only on your desire to achieve results. The exercises described below are suitable for both boys and girls. At the same time, you need to understand the structure of the muscles being pumped in order to understand where on the body and how they should tense. Let's look at this point further.
What are triceps made of?
It is important, before starting training, to understand the very structure of the triceps. This will help you create the right set of exercises and feel during the process which part of the muscle is brought to work.
The first thing that is important to understand is that any movement of the arm occurs thanks to the triceps muscle. At the same time, it provides the connection of the humerus and ulna
It is called “three-headed” for the reason that it consists of 3 “components” called heads:
- lateral;
- medial;
- long.
It is located on the back of the arm, closer to the shoulder joint. You can use it by moving your arm back behind your body. The strength potential of the arms is precisely the triceps.
Parallel bars exercise
This exercise is considered one of the most effective due to the fact that during its implementation many muscle groups are active. Technique:
- You need to place your hands on the uneven bars at shoulder distance.
- The body must always be strictly perpendicular to the floor.
- You cannot bend over or spread your arms too wide, as this will make the exercise useless.
- You need to lower your body on your hands until a 90-degree angle is formed at the elbow.
If you want to do this particular exercise at home, then you need to take 3 stools. They must be placed at the extreme points of an isosceles triangle. Two of them will replace the bars themselves, and the third will serve as a support for the legs and will allow you to lower the body in accordance with the technique of performing the exercise.
It is important to place both hands and feet in the center of the stool. It is recommended to place your feet on the stool on your toes
History of the exercise
This type of push-up has quite an interesting history. We all know that military personnel are often stationed in the most remote corners of our planet, where it is very difficult to maintain physical activity and exercise. But physical activity and exercise are very important to the military. Even far from civilization or from home, they must maintain their body in good physical shape. This is necessary in order to run, if necessary, overcome obstacles, and so on.
It was precisely so that the military could train efficiently away from home, a group of specialists came up with a new type of push-ups - rhino push-ups.
Why not use regular push-ups? The answer is very simple - rhino push-ups provide 2-3 times more load on the muscles, which often greatly simplifies the training process and makes it more effective. Rhino push-ups can bring something new and fresh to your standard workout routine.
Weeks 7 and 8
By the seventh week, you will already feel a noticeable increase in strength and endurance, and you will also be performing the number of repetitions close to the desired one. But to achieve a specific goal, you need to increase the number of training days per week again, this time to 5, and the number of repetitions in approaches to 150. Continue experimenting with hand placement.
Your chest, shoulders and triceps muscles should also increase in size.
Remember that you need to follow a diet and eat right.
If you neglect meals or eat junk food, then you can forget about gains in strength, endurance, and especially muscle mass.
If you wish, try the following push-ups: on one hand, from a bench, and also from the floor with your legs raised.
Weeks 3 and 4
At this stage, you need to increase not only the number of push-ups, but also the number of training days per week to three. One of them may coincide with the day you train your chest. Don't pay attention to the loss of strength from full training. Fatigue is not a reason to give up and stop exercising. By completing a set of push-ups, you will develop your endurance.
Increase the number of repetitions by another 50%. If you previously did 60 repetitions, now you will do 90 push-ups. The same rule remains the same - do the required number of repetitions, dividing them into several approaches.
Remember to rest between sets to restore your strength before the next portion of the load. 1-2 minutes will be enough.
It is also worth maintaining the correct body position, amplitude and technique of performing the exercise.
Contraindications and possible harm
With any training, you should consider the possible risks. Therefore, to avoid any problems when doing push-ups, see if you have any contraindications. Avoid overload, do everything in moderation, if you find that any of the following applies to you:
- injuries to the shoulders, elbows or wrists;
- overweight;
- poor coordination;
- inability to do the exercise with correct posture and a straight spine.
Don't forget to breathe properly. The muscles working during push-ups need oxygen. If you do not adhere to this rule, you may experience general weakness and dizziness.
A very interesting fact is that even with back problems, doctors insist on performing this exercise, and this once again proves the effectiveness, simplicity and safety of this basic element of training.
Remember that, no matter what advice you read, no matter how much you would like to start immediate exercise, first of all consult a doctor.
It is he who will give you permission and make basic recommendations depending on the degree of your physiological condition. If there are no contraindications, then feel free to start improving your body!
Push-up training scheme
You can choose any push-up training scheme. You can do one approach until failure, or you can do 2-5 approaches, reaching failure in each or only the last approach. Almost any scheme will work if it initially matches your level of fitness and you try to slightly increase the load from workout to workout - do at least one more repetition.
After you learn how to do push-ups more than 50 times, it makes sense to use more complex variations of the exercise, as well as add other exercises, for example, dips and pull-ups. This will serve as the next stage of your training.
Good luck!
