Is it possible to pump up push-ups. Push-ups from the floor - is it really pumped up
Instruction
Refresh your memory of the classic push-up technique. Take emphasis lying on the floor. Arms are straight, slightly wider than shoulders. The fingers are facing forward. The body is tense, making a straight line with the legs. Slowly lower your body down by bending your elbows. Make sure that the lower back does not bend, do not arch your back. Lower yourself until your chest touches the floor. Hold the position for a couple of seconds. Slowly return to the starting position.
In order to increase quickly, it is worth doing plyometric or explosive push-ups. Take the starting position - emphasis lying on the floor. Hands are straightened at shoulder width. Slowly lower your body until your chest touches the floor. Then, with a sharp push, throw the body up. Clap your palms under your chest while your body is in flight. Land with your arms bent to avoid injury to your elbow joints and reduce impact.
Another option for plyometric push-ups is offset push-ups. Take an emphasis lying down. The right hand is on the floor, place a small platform 5-10 cm high under the left. Gently lower the body down until the chest touches the floor. Then sharply push yourself up and move your body to the side. The toes of the feet remain in place, and the hands should change their position. Now the right hand is on the dais, the left on the floor. Perform push-ups at a normal pace, straighten your arms. Start the push-up again and finish it with a jump with the body shifting to the side and changing hands. Alternate push-ups and offset push-ups.
Perform simple push-ups of different heights in order to work out the muscles of the chest and arms as much as possible. Take an emphasis lying down. The right hand is on the floor, the left is on the medicine ball. Slowly lower your body down until your chest touches the floor. Pause briefly at the bottom, then straighten your arms. Returning to the starting position, continue to straighten your left arm so that your right comes off the floor. Raise until your left arm is fully extended. Return to starting position. Change hands.
Add push-ups with deadlifts and your chest will reach outstanding sizes. Take the starting position - lying down. Hands are not on the floor, but on dumbbells. Bending your arms, lower your body, fix the bottom point. Return to the starting position and immediately pull the dumbbell to the belt with your right hand. Place the dumbbell on the floor and do the push-up again. Now do a pull to the belt with your left hand. This is one approach.
If you need to increase strength endurance, add isometric push-ups to your training program. Take an emphasis lying down. Hands slightly wider than shoulders on two low platforms, the body between them. Gently lower your body as low as possible. Having reached the lowest point, linger for 10-15 seconds. Return to starting position.
In order to complicate the performance of any push-ups and increase the load on the muscles, do push-ups with your feet not on the floor, but on a slight elevation. Ideally, the height of this elevation should be such that your body in the starting position is a horizontal line. That is, gradually the height of the platform should become approximately equal to the length of the arms. Ideal for the edge of the bed.
To all the guys in childhood, the fathers said a phrase like: “Push up more 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 will 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 not be a secret to anyone that push-ups are an excellent “simulator” 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 with just this exercise. You can still pump up, but not all the muscles of the arm. With this exercise, such a flexor muscle as biceps will not be pumped.
It takes a lot of weight to be a “big” muscled guy. When doing only push-ups, no matter what mass you are, this weight would still not be enough. But do not rush to immediately give up push-ups. After all, they, like everything else, have their advantages:
- Thanks to daily approaches, you can keep the triceps, trapezius, deltoid and pectoral muscles in good shape.
- Such physical activity helps to disperse blood from the heart.
- With an increase in the number of approaches, you can increase the endurance of the involved muscle groups.
To answer the question of how to pump up beautiful hands with push-ups from the floor, it is important to do push-ups correctly.
It is important to know the features of the correct implementation of push-up exercises from the floor:
1. When performing, keep your back in a straight position.
2. Each muscle group has its own types of push-ups (we'll talk about them a little later).
3. The slowest execution speed is important.
The training schedule is of particular importance. After all, if you train for one week, and then take a break for a couple of weeks, then you can not expect any effect from the exercises. Therefore, it is necessary to maintain stability in the classroom. So we got to the technology:
1. The first thing that matters is the position of the hands.
2. Feet together or a short distance apart.
3. After that, in the lying position, you need to go down, while taking a breath.
For greater efficiency in the down position, follow some conditions:
- Tighten your abs as if you were about to take a hit.
- Squeeze your buttocks.
Types of push-ups
At the moment, there are a considerable number of different push-ups. Let's deal with each in detail:
- Wide. In this form, the arms are placed wider than shoulder level. So the pectoral muscles are better stretched.
- Narrow. Hands shoulder-width apart and slightly narrower. So the triceps are pumped better.
- Diamond. Hands close to each other. So the triceps muscle is even better stretched than with narrow ones.
- With cotton. Cotton is made when repulsed. Be careful with this type of work. It is important to put your hands in the starting position in time so that there are no embarrassments.
- 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 hard exercise. Beginners do not always cope, so it is better to learn the previous types. For those who are comfortable with the rest, you need to put your feet up on the wall to perform. You can use for this help from outside, for example, a coach or friends.
There is a so-called contraindication. Those who have naughty pressure, it is better to refrain. Again, it's not that important.
When performing each type, it is important to know the breathing technique. All exercises are as follows. With a load, that is, repulsion, it is necessary to exhale. Never inhale.
For those who liked the idea of how to pump up their arms exclusively with push-ups, they can get themselves a thing that can come in handy in training. Often buy a palm rest. The emphasis will be especially useful for those who have suffered injuries in the wrist area. In addition, you will need it to change the grip and focus on certain muscle groups.
And how much to do?
As they say, individually. 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 the correctness. Do not chase quantity, quality and stability are more important.
Go in for sports, observing the technique and rules for performing certain exercises. The main thing in this business is intensity, intensity and again intensity.
Hello dear readers!
In this article, we will look at how to pump up your hands with push-ups from the floor. This type of training is designed for complete beginners who are not yet mentally ready to go to the gym and are making their first attempt to build muscle at home. As soon as the number of push-ups exceeds 50, those involved understand that in order to further progress in pumping muscles, it is necessary to increase and diversify the loads. Well, let's look at this, for many, the initial stage of strength training.
What pump push-ups from the floor
The biomechanics of this exercise is such that the main load in this exercise is performed by the muscles of the chest, front deltas (shoulders) and triceps. In addition, many muscles of the body work as stabilizer muscles, primarily the abs and back.
Beginners should understand that hands like those of Schwarzenegger can never be achieved with push-ups alone. The main condition for muscle growth is to increase their strength and strength endurance. To do this, sooner or later you will have to start going to the gym and use various weights (dumbbells, barbells, kettlebells, exercise machines).
Thus, initially you need to understand that home workouts with push-ups from the floor are a good way to get off the couch and start at least somehow exercising. Push-ups will give a moderate load for an untrained body, improve overall physical fitness, help to slightly accelerate metabolism, and increase strength endurance. It is likely that by doing only push-ups at home, you will be able to build up your arms by a couple of centimeters. Further, your progress will stand if you do not change anything.
Push-ups are good for morning exercises. Also, if you have a sedentary lifestyle and office work, you can do a couple of approaches in between.
Before doing push-ups, perform a small warm-up for the joints - twist your arms at the wrists, elbows and shoulders.
How many times do you need to push
The number of sets 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. It can be 1 approach, performed to the stop. When you reach 50 repetitions, 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 at least every day, you are unlikely to overtrain. It is advisable to do push-ups at least 2 times a week.
Types of push-ups
Pushups
I think there is not much point in explaining how push-ups are performed. From childhood, everyone knows how this most elementary exercise is performed. I will only note that, depending on the setting of the hands, the muscles will be loaded differently. The wider the setting of the arms and the elbows are bred to the sides, the more the load falls on the pectoral muscles. The narrower the position of the arms, and the closer the elbows to the body, the more the load goes to the triceps and deltas.
Accordingly, push-ups are possible with a narrow (palms side by side), medium (palms shoulder-width apart) and wide (palms at the level of the elbows spread apart to the sides) grip.
In addition, you can slightly shift your palms in height: at chest level, at shoulder level, at head level. You can also "play" by turning your palms.
All these nuances will play a role in muscle training.
I recommend slightly changing the position of the hands in different approaches, this will allow you to shift the load and involve more muscle fibers in the training, that is, to pump all the muscles involved more strongly. In this case, you should choose such positions of the hands in which it will be comfortable for you to perform approaches.
Do 2-3 sets with different hand positions. Rest between sets 1-3 minutes.
And make sure that during the approaches the pelvis does not bulge up and does not bend down, these are the main and frequent mistakes in this exercise.
push ups for girls
It is worth noting that in girls the muscles of the upper body are weaker than in men. Therefore, women may need some preparatory period with light loads.
To ease the load in push-ups, 2 options can be used. You can do push-ups from the floor, but the emphasis is on your knees, not on the mortars. Thus, the load on the torso (press, back) will be significantly reduced, and the load on the arms and chest will also be slightly reduced.
The second way is to substitute a chair or stool under the arms. That is, you do push-ups at an angle of about 30º, when your head is higher than your legs. This greatly facilitates the load on the target muscles.
As you work out, you can reduce the incline and gradually move on to standard push-ups from the floor.
Push-ups for men
For men, the task is the opposite - how to make push-ups more difficult. There are many ways to do this, we list them:
- push-ups from the floor with the support of the legs on a chair or stool;
- push-ups from the floor on one hand;
- push-ups from the floor with cotton;
- push-ups from the floor on the fists;
- push-ups with additional weights.
Push-up training scheme
You can choose any push-up training scheme. You can do one set to failure, or you can do 2-5 sets, reaching failure on each or only the last set. Almost any scheme will work if it initially corresponds to your level of fitness and you are trying to slightly increase the load from training to training - to do at least one repetition more.
After you learn to push up more than 50 times, it makes sense to apply more complex variations of the exercise, as well as add other exercises, such as push-ups on the uneven bars and pull-ups on the horizontal bar. This will serve as the next stage of your training.
Find out which muscle groups are involved in push-ups, what types of push-ups there are and how to create an individual training program.
The content of the article:
Today the conversation will be about whether it is possible to pump up only push-ups at home and how to do it correctly. This is one of the most common strength exercises and you do not need special sports equipment or equipment to perform it. There are several types of push-ups with some differences. You will learn about all this today.
Is it possible to qualitatively pump muscles with the help of push-ups alone?
You can often hear that this exercise does not allow you to work out the muscles with high quality, as it does not allow the load to progress. In addition, a large number of shortcomings are given that push-ups allegedly have. Most often, such statements come from people who have not been able to achieve positive results with this movement. And some of them probably didn't even try.
It should be noted that many cannot achieve their goals, even when training with a barbell and dumbbells. Go to any fitness center and make sure that there are relatively few real jocks. But there are plenty of people who are trying with all their might to build muscle, but nothing comes of it. But there is also a category of athletes who are engaged only in the horizontal bar and at the same time have excellent physical shape. Undoubtedly. Their physique can not be compared with bodybuilding stars, but do you need it?
If you want to get an answer to the question of whether it is possible to pump up only with push-ups at home, then first of all you need to use the right approach to organizing the training process. Pay attention to how most people perform the exercise - they do not follow the technique, do not control their movements and focus on quantity. In bodybuilding, any movement can be effective only if all technical aspects are observed. Even an athlete who is in good physical shape can correctly perform 20 or 30 push-ups.
What muscles are involved in push-ups?
Let's decide which muscles can be pumped when doing push-ups:
- Large pectoral muscle.
- Delta.
- Triceps.
- Elbow muscle.
Regular push-ups can bring the following results:
- Muscles are strengthened.
- Speed qualities develop.
- Increases agility and endurance.
- The muscles of the abdomen and shoulder girdle are strengthened.
How to properly perform different types of push-ups?
Classic exercise
To perform this movement, you need to place your hands at the level of the shoulder joints. As a result, you will be able to maximize the use of the muscles of the chest. Unfortunately, many people forget about the technical features of the exercise, focusing solely on the number of repetitions. If a person decides, say, to perform 20 push-ups, then he will do them, completely ignoring the technique.
However, this approach to business can hardly be called competent, because the effectiveness of any strength exercise primarily depends on the quality of targeting muscles, and not the number of repetitions. It is important to remember that the muscle you are working on must be under load throughout the exercise. This suggests that you should avoid pauses at the end points of the path.
Let's look at the exercise technique in more detail. Rest on the ground with your hands and toes. The arms should be at the level of the shoulder joints and they should be fully extended. To keep your body in a straight line, tighten your buttocks and do not relax them until the end of the set. This is a very important point and it should be remembered that when doing push-ups, the body should be extended in one line. We also recommend that you tighten your abdominal muscles to stabilize your position.
Lower yourself down until your chest almost touches the ground. After pausing at the bottom of the trajectory, quickly return to the starting position. If you notice that your hips are starting to sag, then this is the first sign of fatigue. In such a situation, it is worth completing the exercise. In addition, remember that your gaze should not be directed vertically down, but slightly in front of you. During the downward movement, the elbow joints must be spread at an angle of 45 degrees relative to the body.
Push-ups from the bench and from the knees
If you are unable to perform three or four repetitions technically correctly, we recommend using an easier version of the exercise - push-ups from the bench or from the knees. The higher the surface of the hand support, the easier it will be for you to perform the exercise. The technique of these exercises is similar to the classic push-ups. If you want to complicate the exercise, then you should place your hands on a bench or other hill, and rest your hands on the ground.
Push-ups on one arm
To perform this type of push-ups, you can start only after reaching a certain sports form. Take a position similar to the classic exercise. In this case, the working hand must be placed under the body, and put the other behind the back. To make it easier to maintain balance, place your feet shoulder-width apart or even wider.
You may not be able to go as low as possible right away. Do not be upset, it is quite enough to do push-ups of 20 centimeters for the first time. Watch your body, not allowing it to fall to the side. Also, while moving down, the elbow joint should bend back. Try to gradually go lower and lower, so that as a result you work with full amplitude.
Push-ups, narrow stance
There are two types of exercise here. The first of them is aimed at working out the triceps. When performing the exercise, the elbow joints should be tightly pressed to the body. At the top of the trajectory, the arms should be fully extended. However, the exercise is not without its drawbacks:
- Relatively small range of motion.
- There may be discomfort in the wrist area.
How to create an effective training program from push-ups alone?
It is quite obvious that maximum results will be obtained by combining several types of push-ups. However, beginners should first master the classic exercise and gradually complicate it. When you reach a good level of fitness, you can start using the following training program:
- Classic exercise- 3 to 4 sets with the maximum number of repetitions.
- Elevated push-ups- from 3 to 4 sets, the number of repetitions is maximum.
- Narrow push-ups in the middle of the chest- the number of sets is 3-4 with the maximum number of repetitions in each.
- Narrow push-ups for triceps- from 3 to 4 sets, the maximum number of repetitions in each.
We will assume that you cannot yet perform the classic exercise. In this case, start pushing up from the bench. You shouldn't think. That it will be too easy. Subject to all the technical nuances of an unprepared person, even such push-ups can be given with great difficulty.
As soon as you feel the strength, start doing the classic exercise. Having achieved positive results in it, you can move on to the so-called overweights. Rest on the ground with your hands located wider than the level of the shoulder joints. But instead of push-ups, shift your body weight from one hand to the other. Experienced athletes recommend paying special attention to the position of the back, which should be straightened.
With this movement, you can strengthen not only the muscles of the chest, but also the triceps, shoulder girdle and even biceps. Push-ups are rightfully considered one of the safest exercises, and one of their benefits is the ability to train on your own. The ability to perform them anywhere makes movement even more preferable.
If you do not yet need to shift the focus to a specific muscle group, but the task is to strengthen everything, then use the average setting of the hands. In this case, the load is evenly distributed among all the muscles involved in the work. Also remember that the narrower the arms are, the stronger the load is accentuated on the triceps. In addition, wings will also be included in the work. If you want to know if you can pump up only push-ups at home, then the answer is yes. However, it is extremely important to observe the technique when performing the exercise.
We have already mentioned the technique of the exercise more than once today. This is not accidental, because only in this case any strength exercise will be effective. Experienced athletes are primarily advised to pay attention to this aspect. It is equally important to conduct a good warm-up before starting the main part of each lesson. This will avoid injury.
Although push-ups are as safe as possible, because this is a physiological movement, with unheated muscles and joints, the risks of injury are quite high. Also, you should focus on your condition during classes. If you are sick, it is better to postpone the training until the moment of complete recovery. Do not rush with the progression of the load.
Of course, without this, you will not grow, but a sharp increase in the load will negatively affect your overall progress. In addition, beginners should avoid heavy loads at the start of classes. Your body is not yet ready for serious work and it needs time to adapt. In terms of the effectiveness of the training, nutrition and rest are of great importance. Muscles grow only in the pauses between workouts. If you don't give your muscles enough time to recover, you won't be able to progress. According to professional athletes, more than 50 percent of your success depends on the quality of nutrition.
Learn more about whether push-ups can be pumped up:
Bodyweight exercises are loved by everyone because of their accessibility and effectiveness. Combining these 2 indicators, they are widely used in all sports. For some, they have become the main tool for shaping the body, and for someone - an additional one.
One such exercise is push-ups. Practical, versatile and effective - they are popular among both schoolchildren and professional athletes.
In push-ups, you can vary the load by shifting the position of the hands.
Is it possible to pump up your hands with push-ups?
To answer this question, you need to understand which muscles are involved in the exercise. Looking ahead, it is worth noting that pumping up your hands with push-ups is a possible, but ineffective method, since the exercise is complex.
Alas, it is impossible to achieve iron hands with push-ups alone, but a certain effect in the form of a slight increase in volume and strength indicators is real.
Push-ups from the floor evenly load, triceps and. By changing the position of the hands, you can include in the work. But, the load they experience is not peak. What conclusion can be drawn from this?
- You can swing your arms with push-ups when there are no other alternatives.
- Hand push-ups can be a great way to diversify your workout.
Push-ups from the floor is a useful exercise, as it has the following positive effects:
- Helps to improve well-being and general condition;
- Develops the circulatory and respiratory systems;
- Increases strength and endurance;
- Forms the torso;
- Great for warming up and getting energized.
Thus, push-ups are great for training anywhere, both at home and in the gym. But they will be more relevant for those who cannot visit the hall, experiencing a lack of time.
How many push ups do you need?
Another topical issue that worries many. There is no single answer to it. Since all people are individual and everyone must independently select a scheme. In addition, it all depends on what kind of exercise are push-ups - basic or additional?
- As the main- It is recommended to do push-ups every day. You can start with a morning or evening workout. Later, do morning and evening. You can use weights in the form of a backpack with a load.
- As an additional- the best solution is to complete the workout with them. If you wish, you can start with them. Everything is at the discretion of the trainee.
The best solution is to seek help from a coach. Which, based on physical data and health status, will help you choose the right one.
How to do push-ups to pump up your arms?
The volume of the arm is formed by 2 muscles - biceps and triceps. The first occupies 1/3 of the area, and the second 2/3 of the area of the entire hand.
The fact is that in push-ups, triceps swing the most. And the biceps do not receive such a powerful load. Therefore, pumping up your hands with push-ups fully is very difficult. Below we will explain why this is so.
Let's start with the triceps. Since push-ups involve the triceps, today there are many variations in which the triceps works. Therefore, let's start with it.
How to do push-ups to build triceps
The easiest and most effective option is push-ups from the floor. To emphasize the load on the triceps, it is enough to change the position of the palms and you will get a positive result. Here's what you need for a quick triceps pump in the prone position:
Narrow stance:
- The palms are located at a distance of 10 cm from each other. Thus, the load falls on the inside of the chest and triceps.
- Execution technique - similar. Inhale down, exhale up. Nothing complicated or supernatural.
- It is important to feel the load on the triceps during the movement.
- Elbows should not diverge to the sides.
- The pelvis does not fall down, the body is even.
- As a burden, you can use a backpack with something heavy.
Diamond push ups:
- We bring our palms together with our fingers so that a diamond forms between the two thumbs, and the elbows are pressed.
- The technique is similar to classic push-ups.
Reverse push-ups from the bench:
More difficult option. Many athletes do it in the gym, giving their preference due to successful biomechanics, since the entire load falls on the triceps, allowing them to work out well. This exercise will help to pump up your arms well with the help of push-ups in several variations, in particular, with weights.
Feet on the floor. The easiest option, suitable for beginners and girls. As a support, you can use a bench, chair or any other support.
Technique:
- Choose a stable base.
- We turn our backs to her and focus on straight arms.
- Legs together and extended forward so that the lower back is next to the support.
- The arms are about shoulder-width apart, and the elbows are parallel to each other and pointing back.
- While inhaling, we slowly lower ourselves down to the maximum stretch, control the position of the elbows, do not let them go up.
- On exhalation, we return to the starting position. In this case, the legs should remain motionless.
Feet on the base. More complex biomechanics, suitable for already trained athletes. As a rule, an exercise in this variation is often used in the gym.
Technique:
- We take 2 supports on which we put our arms and legs.
- We place our hands shoulder-width apart, elbows parallel to each other.
- We put our legs on the second support with an emphasis on the heel, feet together, a slight bend in the knees is allowed.
- On inspiration, we begin to lower the pelvis down to the maximum stretch in the muscles. But, if discomfort is felt in the shoulders, then it is better to reduce the range of motion or even return to the first version.
- On the exhale we go up.
The use of weights. Used by experienced and advanced athletes. It is better if a partner helps to put a pancake with the right weight on the quadriceps. Do not put on your knees and shins - it is fraught with injury.
Suitable as a final exercise. A very efficient and effective variation. You can work both with your own weight and use weights in the form of a backpack. And in the gym - hang a pancake from an athletic belt.
Technique:
- Initial position. We take emphasis on straight arms, while the body is in a vertical position, perpendicular to the ground. Legs can be either straight or crossed - it doesn’t matter. The neck and shoulders are even, the gaze is directed forward, the back is without deflections.
- On inspiration, we begin to go down, moving our elbows back. The body must be in a vertical position, not swing. We go down until a right angle is formed in the hands. However, if pain occurs, do not do it through force. The greater the amplitude, the greater the load on the muscles, as well as on the joints.
- On exhalation, due to tension in the triceps, we return back.
How to do push-ups to build biceps
Pumping up biceps with push-ups is very difficult and almost impossible. However, by changing the location of the brushes, you can use the biceps a little. The thing is that the biceps performs a flexion function, so the best exercises for it will be traction.
Push-ups are a pushing exercise, so in it the biceps can only be strained, but not worked out as efficiently as possible.
Push-ups for biceps are similar to the classic ones, but with the only difference that the hands are turned with the fingers towards the legs. Unfortunately, this position of the hands is not anatomically correct and not everyone will be able to perform it.
Therefore, you can take dumbbells or special racks with an internal grip “like for biceps”, press your elbows to your body, and then everything is the same as in classic push-ups.
