Many people want to have a strong physical shape and look beautiful and athletic. But not everyone has the opportunity to visit a gym or organize a sports corner at home. In this case, an excellent exercise will help - push-ups. It can be performed without any additional equipment or sports equipment. To keep yourself in shape, all you need is desire and a well-designed training program. This exercise is universal: men, women, children, and the elderly can perform it. In this article you will learn which muscles are pumped up thanks to push-ups.
What are the benefits of push-ups?
Push-ups work different muscle groups. Exercise affects the development of strength indicators and an increase in muscle mass. There are several dozen varieties of push-ups, each of which is aimed at working a specific muscle group. For example, if you do push-ups with your arms spread wide apart (wide grip), the main load will fall on the pectoral muscles. If you do push-ups with a fairly narrow grip, the triceps will be worked the most. More details about the varieties and their execution techniques will be written below.
The essence of the exercise is that you take a strictly horizontal position parallel to the floor, face down. Next, you need to lower and raise your body using flexion and extension movements of your arms. In the classic version, this exercise is performed without the use of additional weights. Only experienced athletes practice push-ups with weights.
The main benefit of the exercise is increasing the muscle mass of certain muscle groups, as well as giving them a sculpted shape. Exercise helps increase strength and endurance. When regularly performing push-ups, the body's metabolism is normalized, which has a positive effect on a person's general condition and well-being.
It is also worth noting that after the age of 30, the human body begins to lose muscle mass: per year, about 2% of muscle mass is replaced by fat. Performing the exercise will stop the loss of muscle mass, develop muscles, improve heart function and reduce the risk of cardiovascular diseases. In addition, push-ups help improve your posture.
What muscles are involved and pumped when doing push-ups?
This exercise has a comprehensive effect on the body. What muscles are pumped? The following muscle groups are simultaneously involved:
- the upper and lower parts of the pectoral muscles are well worked out;
- triceps of both arms are involved;
- anterior and middle bundle of deltoid muscles of the shoulder girdle;
- the serratus anterior muscle of the body is worked out;
- upper, lower and lateral abdominal muscles;
Let's look at each muscle group in more detail.
Pectoral muscles
When performing various types of push-ups, the pectoral muscles are the most frequently used. When lifting and lowering the body, it is the pectoralis major muscle that takes the main load. In the everyday life of the average person, the pectoral muscles receive practically no load, so they atrophy very quickly. Push-ups will help activate your pectoral muscles and increase their size.
Triceps
The triceps is responsible for extending the arms. It is the second most important muscle that is used when performing push-ups. Depending on the grip width, the load on the triceps will change when performing the exercise. The narrower the grip, the greater the load.
Deltoid muscles of the shoulder
The deltoid muscles consist of three bundles (posterior, anterior and middle). When performing push-ups, part of the load goes to the anterior and middle bundle of the deltoid muscles of the shoulder. The deltoids help the pectoral muscles lift the body during push-ups.
Serratus anterior muscle
When performing push-ups, this subtle but very important muscle of the human body, which is located in the back of the sternum, works and strengthens.
Abdominal muscles
The abs consists of several muscles that are involved when performing the exercise. It is the abs that help keep the body in an even position when doing push-ups, so it can give the abs a certain definition.
Neck
When performing push-ups from the floor, your head should be level, your gaze directed strictly at the floor. Thanks to this, the neck muscles are also involved in the work.
The remaining muscle groups (biceps and back muscles) are involved to a minimal extent during push-ups.
Basic types of push-ups. Execution technique
There are many varieties of push-ups, each of which is aimed at working a specific muscle group. Let's look at the most basic options.
The classic version of push-ups is taught at school during physical education classes. The technique is quite simple:
- First, a lying position with support on your palms and toes is adopted.
- Legs and back are one straight line.
- The palms are located slightly wider than the shoulders. The fingers are not widely spaced and point forward.
- Feet together or hip-width apart.
- As you inhale, slowly bring your chest toward the floor, bending your elbows. Don't spread them too far apart.
- Exhale and return to the starting position.
Wide grip
The technique is similar to the previous one with some exceptions:
- Hands should be placed at a distance equal to approximately two shoulder widths.
- Elbows should be directed to the sides.
- You can gather your palms into a fist or do push-ups with open palms, as in the classic version.
- The legs are shoulder-width apart or slightly narrower.
- When lowering your body, you need to watch your elbows: they should always look to the sides.
- Your back, neck and head should form one straight line.
If you bend or stick out your buttocks, the effectiveness of the exercise will be significantly reduced. A wide grip allows you to maximally pump the pectoral and deltoid muscles.
This type of push-up is aimed at maximizing the development of the pectoralis major muscle. The technique is the same as in the case of a wide grip, only the legs must be placed on a hill. For beginners, a stand of 30–35 centimeters will be sufficient. Professionals can do push-ups with a stand of 60 centimeters. The higher the stand, the greater the load on the pectoral muscles. You can experiment with the width of your grip. The wider the grip, the greater the load.
The effectiveness of the exercise will depend on the correct placement of the hands.
- Hands should be placed strictly at shoulder level.
- The elbow joints should be directed back.
- Feet together.
- When lowering the body, the elbows move not to the sides, but back along the body.
- The body must be positioned strictly parallel to the floor.
- You can do push-ups on both your palms and your fists.
Narrow grip
A narrow grip promotes good development of the triceps and anterior deltoid muscles.
- The palms are located next to each other and directed slightly inward.
- Feet are shoulder-width apart or together.
- When lowering the body, the arms bend along the body, and do not diverge to the sides.
Doing push-ups on one arm is quite difficult; you should switch to this version of the exercise only if classic push-ups do not provide enough load.
- To maintain balance, you need to spread your legs wide apart.
- The supporting arm is located at the shoulder line, and the other arm is slightly bent and placed behind the back.
- When the descent phase occurs, the elbow bends to the side.
- You can do push-ups, alternating your hand after each push-up, or do a few reps on one hand and then change your supporting hand.
Video: 19 types of push-ups for beginners
Lightweight push-ups
For beginners with poorly developed muscles, especially women and the elderly, it can be difficult to perform classic push-ups, not to mention more complicated versions. Lightweight push-up options have been developed for them.
The technique is similar to the classic version, only the legs rest on the knees rather than on the toes. The feet should be crossed and raised above the floor. The workload on the main muscle groups in this position is significantly reduced.
Do wall push-ups develop muscles?
This exercise will strengthen your muscles and prepare them for classic push-ups.
Technique:
- You need to stand straight in front of the wall at a distance of about one step from it.
- We take the emphasis from the wall.
- The distance between the crayfish should be slightly wider than shoulder level.
- Lift your heels off the floor and perform push-ups.
- When performing the exercise, you must ensure that your body is even.
What are the effects of complicated push-ups?
This type of exercise helps not only to work out muscles, but also to increase agility and overall strength.
- The legs are slightly narrower than shoulder width, and the arms are approximately 2 times wider.
- We lower the body and push it up with a powerful push.
- We lift our palms off the floor and clap.
- The landing back should be soft.
- Hands should work rhythmically and energetically.
Weighted push-ups are aimed at increasing muscle mass and strength in the pectoral muscles and triceps. The additional weight allows you to work the muscle groups quite deeply. As weights for exercise, you can use special sports vests with weights or regular backpacks with weights. The technique is exactly the same as for classic push-ups. You need to start training with small weights (2–3 kilograms), gradually increasing the load. Below you will find an explanatory video.
Video: Basic types of push-ups
Push-up training program for beginners
A training program for a beginner may look like this:
First training week:
- do a warm-up;
- first training approach - no more than 8 push-ups;
- second training approach - no more than 6 push-ups;
- third training approach - 5 push-ups;
- fourth approach - 5 push-ups;
- if you still have strength, then you can perform 2-3 sets of 5 repetitions;
- Rest between each approach should be 1-2 minutes.
Second training week:
- do a warm-up;
- four sets of 8 push-ups with breaks of 1-2 minutes between sets.
Third training week:
- do a warm-up;
- four sets of maximum repetitions; rest between approaches no more than 1 minute.
You can create subsequent training weeks on your own, gradually increasing the number of push-ups in each approach.
Recommendations for performing push-ups. What muscles work
- When performing push-ups, there should be no discomfort in the elbow and shoulder joints. The joints should not twist; to do this, choose the palm placement that suits you best.
- Push-ups require a certain flexibility, so it is recommended to develop this in parallel with classes.
- To avoid injuring your wrists, do a good warm-up before each activity. In addition, you can use special bandages or sports wristbands.
- If you are planning to gain muscle mass and increase muscle size, then you should pay special attention to nutrition. Food should contain sufficient amounts of protein and vitamins.
Video: 3 most serious mistakes when doing push-ups
Push-ups are a good alternative to working out in the gym with dumbbells and barbells. Just one exercise will allow you to stay fit and increase muscle mass at home. This exercise can be performed by absolutely everyone, regardless of physical fitness level, gender and age. Doing push-ups regularly can help you improve your health.
In childhood, all the guys were told by their fathers a phrase like: “Do more push-ups and you will become stronger, there will be no end to the girls.” Are our parents right about the effectiveness of this exercise? Today we’ll figure out how to pump up your arms with push-ups.
And yet, is it possible to pump up your arms only with such exercises? It will be no secret to anyone that push-ups are an excellent “trainer” for our hands. Moreover, this exercise is similar to the well-known “bench press,” which is performed with a barbell. But no one can be a super healthy guy just with this exercise. You can still pump up, but not all the muscles in your arm. This exercise will not pump up a flexor muscle such as the biceps.
In order to be a “big” pumped up guy, you need big weights. If you only did push-ups, no matter how big you were, this weight would still not be enough. But don’t rush to give up push-ups right away. After all, like everything else, they have their advantages:
- With daily approaches, you can keep your triceps, trapezius, deltoid and pectoral muscles toned.
- This type of physical activity helps move blood away from the heart.
- With an increase in the number of approaches, you can increase the endurance of the muscle groups involved.
To answer the question of how to pump up beautiful arms with push-ups, it is important to do push-ups correctly.
It is important to know the features of correct implementation of push-up exercises:
1. When performing, keep your back straight.
2. Each muscle group has its own types of push-ups (we’ll talk about them below).
3. The slowest execution speed is important.
The training schedule is especially important. After all, if you train for one week and then take a break for a couple of weeks, then you may not expect any effect from the exercises. Therefore, it is necessary to maintain stability in your studies. So we got to the technology:
1. The first thing that is important is the position of your hands.
2. Feet together or at a short distance.
3. After this, in a lying position, you need to lower yourself down, while inhaling.
For greater efficiency when positioned below, fulfill some conditions:
- Tighten your abs as if preparing to take a blow.
- Squeeze your buttocks.
Types of push-ups
At the moment, there are a considerable number of different push-ups. Let's look at each in detail:
- Wide. With this type, the hands are placed wider than shoulder level. This way the pectoral muscles are better stretched.
- Narrow. Hands are shoulder-width apart and slightly narrower. This way the triceps are pumped better.
- Diamond. Hands close to each other. This way the triceps muscle stretches even better than with narrow ones.
- With a bang. A pop is made when pushing away. Be more careful when performing this type. It is important to put your hands in the starting position in time so that there is no embarrassment.
- On one leg. One leg is placed on the other and the load increases. Brushes in any position you like.
- From the wall. A very difficult exercise. Beginners do not always cope, so it is better to learn the previous types. For those who have become accustomed to the rest, to perform it you need to put your feet on the wall. You can use help for this from, for example, a coach or friends.
There is a so-called contraindication. Those who have low blood pressure are better off abstaining. Again, it's not that important.
When performing each type, it is important to know the breathing technique. For all exercises it is as follows. When loading, that is, repulsion, you need to exhale. Do not inhale under any circumstances.
For those who like the idea of how to pump up their arms solely with the help of push-ups, they can buy themselves something that can be useful during training. Often they buy a palm rest. The support will be especially useful for those who have suffered from injuries in the wrist area. In addition, you will need it to change your grip and focus on certain muscle groups.
How much to do?
As they say, individually. It's the same story here. In view of this, we must proceed from our goals. For example, to begin with, with all the correctness, you can do up to ten repetitions. Further more, but keeping it correct. Don't chase quantity, quality and stability are more important.
Play sports, following the technique and rules for performing certain exercises. The main thing in this matter is intensity, intensity and once again intensity.
Push-ups are considered one of the basic exercises designed to build a strong muscle and strength foundation for the upper body using only your own body weight. They are part of the physical training of military personnel and are performed even by the most seasoned athletes. Push-ups are quite easy to learn and do not require any expensive equipment. Another plus is the variability of this exercise, shifting the emphasis of the load from one muscle group to another. So what muscles swing when pushing up from the floor and what types exist? Let's try to figure it out further.
Several muscle groups of the torso work simultaneously during push-ups:
- breast
- triceps
- shoulders
- press
- serratus anterior muscle
Push-ups are performed in a lying position, which also helps develop correct posture.
The pectoralis major muscle is without a doubt the most frequently trained muscle group in bodybuilding and fitness. It is primarily responsible for the pushing actions of the upper body. When you go down and up during push-ups, it does most of the work. Unfortunately, in modern times, these muscles are given much less opportunity to contribute to our daily lives, which means they are in an atrophied state in most people. That is why they have enormous potential for both strength and size growth.
During push-ups, the triceps also work. This muscle, depending on the width of the arms, takes more or less load. Occupies 2/3 of the volume of the total mass of the arms and is responsible for their extension.
They consist of three parts - front, middle and back. The greatest stimulation is obtained during seated presses, and push-ups occupy the third place in terms of load received (front part). Despite the fact that they are weaker than the chest, they help lift the body.
Serratus anterior muscle
Give an aesthetic and finished look to your torso. Serve to stabilize and move the scapula forward and outward. Located under the arms in the back of the pectoral muscles. Activate and strengthen with push-ups.
The abdominal muscles also pump during push-ups. Helps you stay upright in a lying position. It is important to remember that in order to see six-pack abs, your body fat level must be low. This means you should still pay more attention to your diet.
The neck sways slightly. To perform horizontal push-ups correctly, it is important to look in front of you rather than down.
As for other muscle groups, for example, the biceps and back - no matter what anyone says or writes, but they are practically not involved (with the exception of only a slight pressure exerted by your own body when lowering), and it is impossible to pump them up with push-ups. To do this, use pull-ups or pull-ups on the bar.
Types of push-ups
There are many types of push-ups, but the most common ones are:
- narrow
- wide
- on one hand
- with a downward slope
- with an upward slope
Wide push-ups
An easier version of the exercise, since the amplitude of movement up and down is noticeably reduced due to the wide stance of the arms. Allows you to move your elbows further apart and use your triceps to a lesser extent. The outer part of the pectoral muscles works to the maximum, giving them volume and fullness.
Narrow push-ups
Here the opposite is true - the elbows are pressed closer to the body, shifting the emphasis to the triceps brachii muscle. The breasts receive less stimulation compared to the previous option. If your goal is to pump up your triceps, then it is better to use another exercise - triceps push-ups.
One-arm push-ups
An incredibly energy-intensive and complex exercise in which the working muscles are not only the chest and triceps, but also almost the entire abdominal press, stabilizing your body during the approach. Develops strength indicators well.
Incline push-ups
Another method for experienced athletes, which maximally includes the upper bundle of the pectoral muscle in the work, forcing you to lift an even larger percentage of your own body. The higher the legs are placed on a hill, the more difficult the exercise will be and the more stimulation it will provide. The abdominal and oblique muscles, as well as the erector spinae muscle, also work, stabilizing the body during execution.
And again I am glad to meet you on the pages of my blog. It's summer outside, the weather is beautiful, and I'm sure that most of you have gone to your dachas and resorts. In general, get away from the hot asphalt and the bustle of the city. And I completely agree with you in such impulses. However, in this way, gyms and all sports equipment remained at home. But I’m sure you want to train! I want to pump up my chest, arms, shoulders... But you know, there is a way out!
I propose to talk about how to pump yourself up with push-ups so that in the future your workouts are not interrupted due to distances, lack of necessary equipment, reluctance to visit the gym, etc.
Not only are push-ups extremely convenient because they can be performed literally anywhere you find a flat, smooth surface, but believe me, they are also very beneficial for the body. With push-ups, you stay fit, increase endurance, strengthen joints, the respiratory system and much more, not to mention increasing muscle mass and giving definition to your torso.
But since we, along with health, are primarily interested in muscles, their volume and shape, let's dwell on this. So, I propose to clearly consider which muscles are pumped up during such training.
In the illustration, numbers 1, 2 and 3 indicate different beams. By doing push-ups, you work all segments of the delta. Number 4 is the triceps, which, together with number 5 - the chest muscles, takes on the main load when performing the training. But our conversation would be incomplete without mentioning the biceps brachii and serratus anterior muscles (ribs).
There are many nuances and options for performing push-ups, focusing either on the top of the chest, then on the bottom, or even on the biceps. It also works your back and hips, as you have to make an effort to stay straight and not bend. By the way, this is one of the important conditions for the correct execution of exercises, as well as smoothness and correct breathing.
Cool video course " Street Bodybuilding Workout “will only help you, thanks to which you can build a sculpted muscular body in a short time.
How to do push-ups correctly
Surely many are wondering: is it possible to pump up the chest with just push-ups in the same way as in the gym. My answer is: push-ups are essentially the same as a barbell chest press. I will show you a number of exercises aimed specifically at the pectoral muscle group. Therefore, if for some reason the gym is not available to you, then before we move on to training, join our conversation.
Here you will learn how to pump up at home by doing, in fact, one single exercise.
1. Firstly, your back should be straight.
2. Secondly, the speed of push-ups should be as slow as possible, the movements should be smooth. When someone demonstrates a convulsion-like technique by doing 100 or more push-ups incredibly hard and quickly, turn away. Believe me, he will not do even 20% of the amount he claims correctly.
3. Thirdly, depending on which muscle group you focus on, a certain type of push-up follows. Visually, the differences are insignificant, but functionally, rest assured, the difference is noticeable. It is tangible, because during the training you will feel exactly those muscles that receive the main load. This means that we are pumping them up.
An important point is your training schedule. Since push-ups are a strength exercise, naturally the body needs to be given rest. Therefore, three classes a week will be enough.
I hope that we have figured out the technique, so let's look at different types of push-ups aimed at one or another muscle group in the upper part of your body. In fact, there are many of them, and we will not dwell on them all. I suggest limiting training to the chest, triceps and biceps muscles. Do you agree? Well then let's get started.
Let's start with . Do you know how a barbell is used to pump its various sections? That's right, on an incline bench. It’s the same story with push-ups: if you are working on the upper part of the muscles, then we do push-ups with our feet on a chair or any other thing that comes along. If your goal is the bottom, then you need to do push-ups the other way around, from a chair.
To properly stretch your chest muscles, try doing push-ups, for example, on dumbbells. If you don't have them at hand, you can even use books. The main thing is that, while performing the exercise, you feel the muscles stretching. This type of training is essentially basic for the chest muscle group.
Despite the fact that and are actively involved in absolutely all types of this training, it is still necessary to perform exercises focused specifically on it. The most effective here are push-ups with a narrow grip. Place your palms on top of each other and try this. So how? Did you manage to get up? Work!
To do this, we will also need dumbbells. Of course, it is possible without them, however, to complicate the process, I would recommend doing this training with them. So, hands shoulder-width apart, as in a regular push-up, with the only difference being that the backs of your wrists are pointing in the same direction as your gaze.
As you can see, push-ups are essentially a universal workout for your torso. If you are already a fairly strong and experienced athlete, then you can safely add load using additional weight. There are many options, but it seems to me that it will be most convenient for you to use weights from a barbell - just put them on your back and forward. But first, quickly return home, as we still have many interesting activities ahead of us.
Training program
To achieve the desired result as quickly as possible, try to add some kind of system to your training. I offer you my option, lasting 20 weeks. However, a physical activity program is an individual matter, and you can approach its preparation on your own. The main thing is that you do not get hung up on any one exercise, but alternate them periodically. Otherwise, you will not gain weight.
So, the push-up program for 20 weeks (clickable):
Perform any exercises correctly, otherwise you risk not only not getting the expected effect, but also injuring yourself. Between approaches, take a break of 90–120 seconds, no more. If you approach your training thoroughly, without being lazy, the result will pleasantly surprise even you.
Play sports, take care of your health, have patience and perseverance, and this world will bend under you. See you.
