Push-ups from the floor: which muscles swing in men, women. Technique, program for beginners, types of push-ups

Many modern men and women dream of a toned, slim body. Pushups from the floor are universal exercises for many muscles, so they can help normalize weight and build muscle.

The benefits of push-ups

A person who wants to do push-ups from the floor, first of all, needs to know the benefits that this type of exercise will bring:

1. Strengthens the heart muscle.
2. Improves the vascular system.
3. Activates the vital processes of the body.
4. It will help to increase muscle volume for those who want to gain the right weight.
5. When doing push-ups, the body learns to breathe correctly.
6. The metabolic rate will increase.
7. The body will become more efficient.
8. The psycho-emotional state will improve.
9. For women, the muscles of the chest will be strengthened, which will make it more attractive and healthy (due to improved blood circulation).
10. Push-ups stimulate immunity to strengthen.
11. Strengthen the skeletal system.

The difference in muscle work in women and men

Push-ups from the floor (which muscles swing during training should be known to everyone who decided to do this type of physical activity) for women and men make the same muscle groups work. But due to the fact that organisms are different, the body perceives the load in different ways.

For men:

• chest muscles – located in the upper chest;
• triceps – helps to extend the elbow;
• superficial brachial muscle – flexes and extends the shoulder;
• superficial muscle of the chest;
• large brachial muscle;
• Abdominal or rectus muscles
• the largest muscle of the buttocks – holds the body in an upright position.

For women:

• Abdominal or rectus muscles
• muscles of the buttocks are worked out;
• thigh muscle;
• chest muscles
• biceps between the shoulder and elbow;
• triceps shoulder.

Contraindications and possible harm

This type of exercise, if performed incorrectly, can harm the body. Chronic pathological processes in the body can be a contraindication.

Harm:

• damage to the wrist;
• injuries to the shoulder joints;
• damage to the elbow joints;
• harm to the lumbar spine;
• provoke pain in the cervical spine.

Contraindications:

• rheumatism;
• stroke;
• hypertension
• polyarthritis;
• spondylarthrosis;
• coxarthrosis;
• disc protrusion and hernia of the spine;
• Raynaud’s syndrome and disease.

Biceps Pushups From The Floor

In order to work out the biceps or biceps, it is necessary to use several options: lower the chest to the floor and vice versa – do the exercise without touching the floor of the chest.

1. Emphasis lying. Legs together.
2. The palms are strictly under the shoulders and parallel to each other.
3. Person is looking at the floor.
4. The back is straight, without deflection.
5. It is necessary to inhale lower the chest down.
6. Exhale – push the body up.

You can use dumbbells or work without them to work out your biceps.

Without dumbbells:

• lying on outstretched, straight arms;
• palms (fingers) must be deployed to the sides;
• do push-ups from this position.

With dumbbells:

• lying on outstretched, straight arms;
• dumbbells are on the floor;
• grab the dumbbells with your hands not from above, but from below (slip your hands under them);
• dumbbells lie strictly parallel to the shoulders;
• bend your elbows.

For triceps

For extension of the elbow joint, the shoulder muscle of the shoulder is responsible. Push-ups from the floor will work out this muscle well. In all exercise options, triceps is always involved.

There are several main types of push-ups:

1. Narrow palm setting.

   

2. It is necessary to raise the legs above the level of the palms.
3. The palms are parallel to the body (fingers “look” forward) wider than the shoulders, the feet should be placed without touching each other.

On shoulders

Push-ups from the floor (which muscles swing can be determined by the position of the body) are beneficial both for the shoulders and for the whole organism. There are many kinds of exercises for the deltoid muscle. The main thing is a change in body position.

1. Starting position: lying on straightened arms, hands under the shoulders.
2. Raise the pelvis up, the body acquires an angle of 90 degrees. Push-ups in the form of a “house”
3. The option of push-ups in an upside down position near the wall, standing on outstretched arms.
4. The hands should be placed side by side, the feet together, the elbows pressed while pressing the body.

On the pectoral muscles

You can work on the muscles of the chest not only using sports equipment, but also various options for push-ups from the floor.

1. Push-ups with stand – palms must be placed above floor level, chest stretches to the floor.
2. Exercise with stops.
3. Lower limbs must be raised to a height.

Pump up your back

You can pump back muscles using push-ups from the floor.

The basic rule is a perfectly flat back.

1. Lying on elongated, straight, arms wider than shoulders, fingers unfold inward.
2. Take the previous position, the feet must be put on the stand.
3. It is necessary to do exercises with a flat back and weight (wear a backpack with a feasible weight).

Proper breathing when doing push-ups

Performing exercises for push-ups from the floor, you need to learn how to breathe correctly, otherwise you can not tighten and increase muscle volumes, but get health problems. Be sure to remember:

• when moving down, you need to take a breath;
• straightening his hands, as if pushing himself up – exhale.

This breathing technique helps to properly exercise and cope with both muscle load and cardiovascular.

How many times do you need to push
up

This question is asked by every novice athlete. For a beginner, you need to learn how to push up on the floor correctly and as much as you can. It all depends on the goals.

You can do push-ups according to the pattern or daily. But the body gets used to training without interruptions very quickly. As a result, no reliefs, no volumes, only endurance. There are no restrictions on the number of push-ups, only the state of health.

Grip push ups

Pushups from the floor with a grip is one of the main and universal home exercises for working out the muscles.

How to do:

• lying on outstretched, straight arms;
• the face is looking at the floor;
• flat back, without sagging;
• brushes strictly under the shoulders;
• legs together;
• it is necessary to bend the elbow joints, the body remains motionless;
• on inhalation – down, on exhalation – up.

Wide arms

Push-ups from the floor (which muscles swing with a wide arm position, it is important to find out before training) make it possible to work out the chest.

How to do:

• emphasis lying;
• arms are straight;
• the face is looking at the floor;
• the back is straight;
• hands spread apart (not parallel to each other);
• the brush is not under the shoulders, but at a distance of up to 11’8 inch to the sides;
• abdominal muscles are tense;
• on inspiration, it is necessary to bend your elbows to a right angle;
• on the exhale, straighten your arms, as if to push the body up.

With narrow hands

This type of push-ups from the floor works with the triceps muscle of the shoulder. There are several options: palms nearby and palms located at a short distance from one another.

How to do:

• lying on outstretched, straight arms;
• palms near;
• the back is straight, does not bend;
• the muscles of the abdomen and buttocks are tense;
• for better balance, it is necessary to slightly spread the feet to the sides;
• take a breath and lower the body down, while the chest does not touch the palms;
• on the exhale, it is necessary to straighten the elbows, pushing the body up.

On fists

Exercises with fists do not contribute to stretching and straining the ligaments in the wrists.

How to do:

• lying on outstretched, straight arms emphasis on the feet;
• palms must be clenched into a fist;
• the back is straight, does not bend in the lower back;
• so that there is no pain in the fingers, a small rug should be put under the fists;
• it is necessary to bend your elbows on inspiration, the chest does not touch the floor;
• as you exhale, straighten your arms, pushing the body up.

On one arm

It works well on all muscle groups push-ups from the floor on one arm. But this exercise is quite complicated. Requires good physical fitness.

Execution Instruction:

• lying in focus on one outstretched, straight arm;
• to maintain balance, you need to spread your legs wider;
• transfer body weight to the working arm;
• the second behind;
• the back is flat, does not bend;
• on inspiration, it is necessary to bend the arm at the elbow;
• to extend a hand on an exhale;
• change body position.

At your fingertips

This type of exercise works on the deltoid muscles of the arms and chest muscles.  

How to do:

• lying on outstretched straight arms;
• face looks down;
• the body is held on the fingers and feet;
• the back is flat, does not bend;
• hands should be put wider than shoulder level;
• inhale, bending your elbows, go down;
• the chest does not sink to the end;
• on the exhale, it is necessary to straighten the elbows, pushing the body up;

With a step to the side

This exercise focuses on the triceps and chest.

How to do:

• lying on outstretched straight arms;
• flat back, without sagging;
• palms near;
• you need to take a breath, bending your arm at the elbow, set it aside;
• straighten your hand on the exhale, while you need to return the palm to its original place.

With a pelvic lift

Exercises with lifting the pelvis or “house” are effective for the muscles of the chest.

How to do:

• rest your palms and feet on the floor, while it is necessary to raise the pelvis up;
• inhale and bend your elbows, go down;
• exhaling, straighten your arms.

T – push ups from the floor

This exercise is a complicated form of push-ups with a total grip. Requires adequate physical fitness.

Step-by-step description of push-ups:

• stand, as for push-ups with a total grip;
• you need to take a breath and slowly push out;
• on exhalation, straighten your arms, returning to its original position;
• turn the torso, raise one arm up. From the side it will look like one solid line or letter T;
• smoothly lower your hand down;
• perform push-ups on the other half of the body.

Circular

Exercises with circular push-ups work out simultaneously several muscle groups. These are the muscles of the abdomen and back, the pectoral muscles and the triceps muscles of the shoulders.

How to do:

• take a position for general push ups;
• put your hands wider than with general push-ups;
• you need to take a breath and move the weight of the body by one limb;
• bend your elbows;
• move body weight to the second limb;
• while exhaling – straighten the elbows, taking the original position;
• do the same the other way.

Opposites

An exercise called “Unlike push-ups” evenly distributes the power load on the body.

Execution process:

• body position for push-ups with a total grip;
• it is necessary to leave the right hand in its original position;
• left – palm under the center of the chest, elbow parallel to the trunk;
• push ups, changing the position of the body and arms.

Based on 3 points

This is push-ups with a total grip with a little complication.

Technique of execution:

• take a position for push-ups with a total grip;
• put the foot of the right foot on the left foot;
• bend your elbows in this position on inspiration;
• exhaling, take the starting position;
• swap legs.

Off your knees

Classic push ups for beginners or women. In this position, it is good to learn to do push-ups from the floor, if the strength in the muscles of the hands to perform exercises with a total grip is not enough.

How to do:

• position for push-ups with a total grip;
• feature – knees lower to the floor;
• the back is straight;
• making a breath, it is necessary to bend your elbows, the chest stretches to the floor;
• straighten your elbows as you exhale.

In this exercise, you can work out different muscles, as with other classic push-ups.

Plyometric push ups

This exercise is for athletes. Using this exercise in everyday life can be harmful.

How to do:

• position for push-ups with a total grip;
• it is necessary to bend your elbows on an inspiration and lower yourself down;
• straighten the elbows from the bottom point with a sharp exhalation and push the body up, having managed to make cotton;
• when landing, it is necessary to spring in the elbows.

Diamond

Push-ups from the floor of this type are similar to those types of exercises that help swing the triceps muscle of the shoulder.

How to do:

• position for push-ups with a total grip;
• palms to be placed near so that only fingers touch, and wrists look in different directions;
• inhale, bend your elbows, touch your palms with your chest;
• exhale – push the body up to its original position with straight arms.

Head up

Head-up push-ups are exercises for those who are just starting to master this type of physical culture.

Technique of execution:

• put your hands on the windowsill;
• you need to stretch your back straight;
• with your toes against the floor;
• it is necessary to bend your elbows on inspiration in order to reach your windowsill with your chest;
• to exhale, straighten your arms.

Head down

In order to complicate and diversify the exercises associated with push-ups from the floor, you can use various improvised tools.

1. Use a large fitness ball:

• put the lower limbs on a large sports ball;
• lock in (catch the balance);
• do classic push ups.

2. Based on the bench:

• put your feet on a bench;
• to rest;
• the back is straight;
• do push-ups according to the general type.

3. Based on a chair – this type of push-ups upside down duplicates push-ups from the bench and leads to the same results.

Handstand

This type of push-ups requires considerable strength in the hands and is very traumatic. Therefore, trying to do push-ups for beginners is not worth it.

Technique of execution:

• emphasis on hands upside down near a vertical surface;
• for starters, simply accepting this provision is enough;
• in the future, you can push up – bend your elbows to inhale;
• straighten your elbows as you exhale.

Beginner Lesson Scheme

First of all, any novice athlete needs to accustom his muscles to those types of load that they do not experience in everyday life.

Scheme:

1. the first week you need to start pushing up from the wall;
2. the second week you need to complicate the task and begin exercises from the windowsill;
3. third week: if there are no difficulties, lower the bar lower – to the bench;
4. fourth week: to try push-ups on the knees;
5. fifth week: start doing push-ups with a total grip.

Push-ups are universal exercises that pump a large number of muscles. There is a big time saving with the maximum positive load on the body, while there are no financial costs for specially equipped gyms.

Push Up Video

Push-ups from 1 to 80 level: