If you couldn’t do push-ups from the floor, try doing push-ups from the wall. Now I’ll just tell you about wall push-ups for girls, how to do push-ups correctly and whether there is any benefit from it at all.
Wall push-ups: benefits for women
If you look at this action from the outside, the thought may creep in that your cuckoo has flown away to warmer climes, but in fact you shouldn’t worry about it. It just so happens that not every girl is so physically developed that she can do push-ups from the floor, knock over a mammoth with her bare hands, and make dumplings for her husband.
But this does not mean that you need to forget about push-ups once and for all and envy those who still know how to do push-ups for the rest of your days.
Push-ups from the wall are just the beginning of the path to the treasured push-ups from the floor.
who can find at least one wall in any room can do wall push-ups Those who are not able to do this should not do push-ups yet, in principle; they don’t need to worry about push-ups.
Gradually, when you tone your pectoral muscles, deltoids and triceps, it will become easier for you and you will be able to smoothly move to a horizontal position and start doing push-ups, for example, from your knees. I have a separate article about these push-ups for women.
Thus, we can conclude that the benefit of wall push-ups for women is that they tone the muscles of the chest and arms , and this in turn visually enlarges the chest a little and lifts it a little.
But the biggest benefit of wall push-ups is that with these push-ups you can learn how to do push-ups from the floor.
What muscles work
Wall push-ups, like any other type of push-up, allow you to develop the shoulder girdle, ensuring an even distribution of the load between several muscle groups:
- Pectoral muscles (especially the upper and middle segment);
- Deltas (front and middle bundles);
- Triceps.
The stabilizer muscles are:
- Back (lower back and lats);
- Posterior delta bundle;
- Biceps;
- Press;
- Legs.
How to do wall push-ups correctly?
In order to start doing wall push-ups correctly, you need, as I wrote above, to find a wall. Then you need to get closer to her. After which you need to stretch your hands to the wall and make friends with it.
When the connection is established, you need to rest your hands firmly on the wall and place your feet at arm's length from the wall.
Then you will need to bend your elbows and spread your elbows to the sides. In this simple way you will correctly perform the first stage of push-ups.
And then the most interesting thing is that you need to get out of the first phase. To do this, you need to straighten your elbows, which you bent just a couple of seconds ago. When your arms are straight, you can begin to be proud of yourself, because you just completed your first push-up from the wall correctly.
Execution Rules
The system is designed for beginner athletes. Its main goal is to prepare the main muscle groups of the arms and back to perform complex complexes. A big advantage of the classes is that there is no need for special equipment. There is a vertical wall at home, on the street, in the hall. Thanks to this, they are accessible to anyone.
Different types of load develop individual muscles. But they are designed to develop physical strength and grow muscles. Wall push-ups on hands are especially beneficial for girls, as they strengthen the chest area. Thanks to this, you can significantly improve the shape of your breasts and increase their size. Such exercises are useful for women who have breastfed a child, or who have lost shape in this area with age.
You don't need to apply a lot of force to get a good result. The main thing is to follow the instructions clearly. Please note that you need to work a lot and regularly, at least every other day.
To begin with, choose clothes that are comfortable for exercise, that will not restrict movement, and that absorb moisture well. Then decide on a training location. You need a flat, solid wall with enough space for movement.
Please note that initially you need to do a warm-up, warm up your muscles well. Then follow the algorithm:
- spread your arms shoulder-width apart, place your palms on the wall;
- move away from the wall as much as possible so that your arms are parallel to the floor;
- while inhaling, bend your elbows until your face touches the wall (while bending, your arms remain parallel to the floor);
- Return to the starting position as you exhale.
It is important to keep your body straight, it should create a straight line. The arms should not move in any way other than bending the elbows. Also, the feet should be clearly fixed at the starting point. Stepping over, moving your palms and arching your back is prohibited.
In the second version of the workout, you need to move away from the wall to such a distance that your arms are extended as much as possible, while your feet are pressed to the floor, and you don’t have to stand on your tiptoes. Then everything is done according to the same scheme.
Anyone can do push-ups this way, even without minimal physical training. You should start with ten reps, at the next stage move on to twenty-five in two approaches. The final stage will be to perform fifty repetitions in three circles.
How often should this be done?
If you want at least your grandchildren to see the results of your labors, then you need to do push-ups more often than once a year.
If you want to learn how to do normal push-ups and tighten the muscles of your chest and arms, do push-ups more often . You can do push-ups every day.
Yes, the muscles definitely need rest and recovery. But, if we are talking only about push-ups, and especially against the wall, then the muscles do not receive such stress to recover for several days.
If you go to the gym at the same time and work out your pectoral muscles and triceps, then you don’t need to do push-ups every day. But I very much doubt that you go to the gym, lift weights there and still do push-ups against the wall.
Push-ups - pumping up the pectoral muscles
Push-ups will have the greatest benefits for your body. It will tone your body; you can do this exercise without even leaving home. You don't need gyms or stadiums.
In addition, you don’t have to spend money like on training, equipment or clothes for training. You only need a small space and free time. You can do push-ups at any age, there are no restrictions.
- Dips for the pectoral muscles are very beneficial and will increase your strength.
As far as health is concerned, the benefits of exercise are guaranteed. Increase not only your endurance, but also the strength of your muscles. Plus, push-ups will strengthen your bones, increase muscle mass, and have a positive impact on your overall physical health.
When can I expect results?
And of course, everyone is excited when you see the first signs of an athletic physique and ideally shaped breasts, and the fat on your arms stops hanging out, which can be used at sea instead of a screen, so that you can calmly change clothes in the middle of the beach.
I'll tell you this: the result of push-ups against the wall will not be enchanting. You definitely won’t become a goddess in a week. But this will be the first step towards a perfect body.
After you become confident in push-ups from the wall, you can move on to push-ups from the floor from your knees or a wave , where your muscles will receive much more load.
Then you will be able to learn how to do push-ups on the floor with straight legs. Then you will have toned arms, chest and in general you will be great.
But this may take more than one or two months. The main thing here is not to lose enthusiasm. Each time, increase the load, progress, and then the result will not be long in coming.
The first results should be in 3-4 weeks , you should switch from push-ups from the wall to push-ups from the floor, albeit from your knees, but still. Therefore, be patient and strive for success.
Nuances and safety rules
Despite the relative simplicity of the task, we do not recommend forgetting about some safety rules:
- choose the position in which you feel comfortable;
- do not allow an unnatural deflection in the lower back - the body should form a straight line;
- at the first stage, place your feet shoulder-width apart, this will reduce the load on your lower back;
- in the second and third stages, keep your legs together;
- It is not recommended to fully extend your elbows to avoid injuring your joints;
- straighten your arms as you exhale, and return as you inhale;
- breathing is uniform and movements are smooth.
In the first stages of training, it is not recommended to speed up the pace. After all, their main task is to strengthen muscle fibers. And for this, speed doesn’t really matter.
How to learn to do push-ups
Anyone can do push-ups correctly, it’s important to know some rules. Beginners are advised not to start from the usual, familiar position from the floor, try from the wall. Take a couple of steps from the wall, rest your hands on it, bending your elbows, lightly touch your chest to the wall, move away from it. You need to do these actions slowly in order to fully feel the load and warm up the body.
“Push-ups enlarge the breasts and deteriorate the mammary glands”
The interesting thing is that not a single person who told me such nonsense could explain what “worse” means. Firstly, no exercise can enlarge your breasts. Secondly, push-ups enlarge the pectoral muscles, which have nothing to do with the mammary gland.
“Push-ups make breasts smaller”
To reduce the percentage of fat in your chest, you need to actively lose weight. Push-ups, of course, help get rid of fat, but not as much as a regular treadmill. Have you ever noticed that almost all models from the world of sports have silicone breasts? Now, it's not because of the push-ups. These are diets and fitness.
“If you do push-ups during lactation, your milk will disappear”
This argument amuses me the most. My good friend answered him very wittily: “If women lose milk from push-ups, then men can’t pump up their abs - sperm will disappear.” I will repeat once again that the pectoral muscles have nothing to do with the mammary glands.
Doing push-ups incorrectly can backfire, but this applies to both men and women. Below we will talk about the benefits and possible harms of exercise.
If you tried to do a bench press, but couldn’t do a single push-up, you need preliminary training for beginners. They are simplified, but still put stress on the right muscles.
Note! If the first stage seemed too simple to you, you can immediately move on to the next one. The first stage will allow girls with practically atrophied muscles to move from the “dead point”
We won't go horizontal at first. For training we will need a regular wall. Stand opposite the surface (about a meter from it), rest your hands directly in front of you.
Lean your hands on the wall (make sure your feet don’t slip) and “push up” from the wall so that your forehead touches it every time. Do several repetitions until you feel tired. Train in this way every day for 1-3 days and then move on to the next step.
We move to a horizontal position and do the usual push-ups, but with bent knees. The shins can be raised up or left lying on the floor. The second option is much simpler. At this stage, you can also do push-ups from a table or bench, if one is available.
Continue doing push-ups with your knees bent until you can do 20 confident, methodical push-ups. Begin to gradually move to a full lying position. For example, perform 1-2 classic push-ups for 15 push-ups with bent knees. Do 1-2 sets to start.
Over time, you will be able to get up from your knees and do full push-ups with a narrow position, then with dumbbells and other weights. With constant training, even push-ups on one arm will become available to you.
Vertical push-ups: technique
Vertical wall push-ups are one of the basic exercises. It can be performed against a wall, near or against a pole; this option does not require additional equipment. Before trying such an exercise, it is better to do simpler options: from the wall, from the floor, on the uneven bars. That is, strengthen the deltoid muscles, since this is the main lever involved in this exercise.
Vertical push-ups involve placing your arms wide in the starting position upside down. If you are just starting to master the exercise, then it is better to perform it with a belay assistant. This will avoid unnecessary injuries to the trainee himself, and will also protect those around him.
After you have mastered the version of vertical push-ups against a wall, you can try to perform the exercise without support, in free space.
Any variation of the exercise is an effective way to strengthen the muscles of the upper body. Starting with the simplest (with a wall), gradually increasing complexity, everyone will achieve their goal - strengthening the chest muscles.
Girls tend to worry about breast size. It always seems that more would be better. Meanwhile, although “size matters,” shape is no less important.
Small but firm, raised breasts look very attractive.
Sympathy. net wants to reassure those who doubt it: this result can be achieved quite quickly. Push-ups for girls will not only make your chest beautiful,
but also your posture straight, and even your abs toned.
