At the present stage, there is simply a huge number of options for performing such an exercise as push-ups: classic, focusing on fists, standing on hands, etc. When performing a certain training, the necessary muscle groups are worked out. Almost all types of push-ups that should be done from the floor may involve the use of objects. For example, equipment that can be used includes balls, benches, chairs. However, you can always find another device for pushing up from the floor for the chest and other muscles. Creating the body of your dreams is not so difficult as it might seem at first glance. Everything will depend on the availability of desire. In this review, we will focus on how to pump up the chest through push-ups.
Training complex without additional equipment
First of all, you should consider those exercises that are performed without additional devices. In these situations, the load distribution will depend mainly on the arrangement of the arms and the location of the body. What should be guided when doing push-ups from the floor for pectoral muscles? The training program implies that the wider the arms are located, the greater the load will come on the corresponding muscle fibers.
To load the triceps, palms should be placed as narrow as possible. If the hands are parallel to the body, then the main load will begin to flow on the biceps. In order to strengthen the palms, during push-ups, emphasis should be placed on the fists. Is the load during push-ups not too high for you? Then try the exercise on one arm. You can also place cargo on the lower back or upper back. In the event that you belong to the category of beginners, to facilitate the implementation of the exercise, you can rely on the knees, not the feet. In addition, push-ups for girls are characterized by this principle.
If you become guided by these rules, then in a fairly short period of time you can pump over absolutely all the muscles. And you do not need to use additional equipment for this.
Inventory Training
What else can be push-ups from the floor for pectoral muscles? Training program may involve the use of additional devices. Examples of inventory of this kind have already been given above. Performing exercises using additional tools is quite simple. It should be remembered that in order to work out the chest, you should fall below the level of the hands. With this action, you can maximize muscle load.
Feet can not rest on the floor. They must be placed on a bench or chair so that they are higher or are on the same level with the hands. Using this action, you can shift the center of gravity. It should be understood that the higher you place your legs, the greater the load will get your hands.
What else should be noted when talking about push-ups from the floor for pectoral muscles? The training program may include the use of weights. Using them, you can increase the load on the muscles, receiving, respectively, the greatest effect. What should be remembered in this situation? First of all, you should pick up a load that does not prove to be an unbearable burden for you.
Why are polymetric exercises necessary?
What else can be a scheme for push-ups from the floor? Particular attention must be paid to polymetric exercises. The main purpose of such push-ups is to obtain explosive strength. A similar kind of exercise is necessary for those athletes who want to increase agility and reaction speed. If the priority goal for you is to build muscle mass, then you must immediately remember that polymetric push-ups from the floor for the chest in this situation will not bring much effect.
The main principle of the exercise is that you need to push as much as possible. The most common polymetric push-ups are exercises that are performed with cotton.
Can I train my shoulders with push ups?
What can be shoulder push-ups? The most difficult exercises are those that you must perform while standing on your hands. Naturally, if you are an unprepared person, then you won’t succeed the first time. This type of exercise is designed to work on the shoulder muscles, triceps and upper body. To perform push-ups of this nature, there is no need to use additional devices. The first effect will appear after a relatively short period of time. However, it should be understood that the exercise is required to be performed regularly.
Exercise technique
The scheme for push-ups from the floor while standing on the hands is as follows: you need to put your hands shoulder-width apart and bend over. After that, you should rest your palms on the floor, push your feet off the surface in such a way that you can stand fully on your hands. Feet can also rest against the wall. Care must be taken to ensure that both the body and legs are in a straight position when performing this type of exercise.
The gaze should be directed forward, not on the floor. This must be done so that the blood does not rush to the eyes. Perform the exercise required smoothly and accurately. You need to lower yourself until the head rests on the surface of the floor. Hurry should not be.
The technique of performing exercises with narrow arms
What other push-ups for the pectoral muscles exist? The program should include such an exercise, the implementation of which occurs with a narrow statement of hands. The load can be adjusted by changing the position of the palms and legs. A similar kind of push-ups belongs to the category of moderate severity. The bulk of the load lies on the chest muscles and triceps. Hands should be placed so that the fingers (index and thumb) are connected. The rest should be as wide as possible. Using this action, you can give your body the greatest stability.
In order to perform this exercise, you must do the following: put the body straight, hands should be placed as close to each other as possible. Push-ups should start from the position when the chest touches the floor. Hands need to be straightened completely.
What recommendations should not be forgotten?
What recommendations should be considered when performing push-ups from the floor? Almost the same rules apply for girls and men. They are as follows:
- In order to increase muscle volume, it is required to perform no more than 4 sets of 15 repetitions each. Otherwise, muscle fibers will be burned. Accordingly, the desired forms cannot be achieved. In other words, if you do not pursue an increase in stamina for your own purposes, then the number of repetitions should be minimized. However, the complexity of the movement and the load should be increased.
- The position of the torso and arms during the execution of the training program can affect the level of difficulty.
- Performing the training program, you should constantly increase the degree of load (in increasing order). Push-ups for women and men should begin with gentle loads (emphasis on the knees, a support under the arms). And only as the body improves, it is necessary to try to ensure that the exercise is performed on one arm or standing on the hands.
- Performing push-ups for the chest is enough once a day. There should be several approaches.
Conclusion
In this review, we gave as an example a training program that is built on push-ups. Naturally, not everyone is able to boast that they can perform even the most complex exercises. However, if you have the desire and purpose, as well as with the regular implementation of the training program, you can get what you want. You should wish you good luck in this rather difficult process, as you will need to try to improve your physical fitness.