The program of push-ups from the floor for beginners. A table for gaining muscle mass, losing weight, pumping pectoral muscles, to all muscles of the body

The most effective exercises for a slim and fit figure are considered push-ups from the floor. In order for the result of the growth of strength and muscles to be noticeable faster, you need to engage in a special training program.

The benefits of push-ups, which muscles work

The opinion that push-ups are only needed to strengthen hands and develop endurance is wrong.

The benefits of this type of exercise are much greater:

• tension of the muscles of the press, so that the stomach becomes flatter;
• pumping up the pectoral muscles, which makes the chest taut and elastic;
• training of muscles of the back, contributing to the development of good posture and strengthening the spine;
• burning calories and the destruction of fatty layers on the hips, the formation of harmony;
• development of the brachial muscles, making the figure beautiful and even perfect.

All methods of doing push-ups from the floor involve and work out different muscle groups:

• gluteal;
• dorsal;
• femoral
• abdominal muscles;
• thoracic;
• deltoid;
• biceps;
• triceps.

You can train at home: sports equipment for push-ups is not required, and the exercises themselves are simple to perform.

General recommendations for exercises for girls

Experienced fitness trainers advise girls to follow certain rules for doing push-ups from the floor:

1. Before training, you need to warm up well for 5 minutes. This will warm up the muscles and avoid injuries.
2. In the first week of training, you need to perform the maximum number of push-ups (if it is less than 10 times per set). Do not force yourself to comply with the norm.
3. Between approaches, you must definitely take a break of 1 min.
4. During the exercise, control the position of the hands: they should form an angle of 45 degrees (but not 90) relative to the shoulder line.
5. Avoid arching the lower back and lifting the buttocks. If this is difficult to deal with, the first few workouts need to squeeze the buttocks.
6. It is necessary to perform the exercises, moving with full amplitude (low lowering of the body while maintaining the correct position). If some exercises do not work out – they need to be replaced with other, simpler, types.
7. If you can’t do any kind of push-ups from the floor, for several days you need to perform preparatory or simplified exercises (from the wall or chair, from the knees).

Proper breathing when doing push-ups

The program of push-ups from the floor will give the desired results if the correct breathing is observed during the exercise: breathing is done on relaxation, and maximum effort is exhaled.

Technically, when push-ups, it looks like this:

1. Inhale deeply through the nose, while bending your elbows.
2. On a sharp exhalation, make a jerky movement: push the body up, unbending your arms.
3. Continue the exercise immediately, without holding your breath. You need to breathe in the same rhythm.

Compliance with breathing techniques allows the body to provide a uniform load, saturate the blood and muscles with oxygen, without overloading the vessels.

Warm up before training

Warm up is an integral part of a proper and safe workout. Its goal is to stretch and warm up the muscle groups that are most involved in push-ups: lumbar, pectoral, shoulder, ulnar, muscles of the wrists and hands. You need to start warming up with simple movements that set the joints in motion. Gradually, the exercises become more complicated, after which you can proceed directly to the training.

The optimal duration of the workout is 5 minutes. For beginners and those who still have poor push-ups, it is recommended to increase the warm-up time to 10-15 minutes. You can not warm up in a hurry – this can lead to undesirable consequences.

Exemplary exercises for warming up before doing push-ups are as follows:

• easy run (possible on the spot);
• lifts of shoulders and rotation by them;
• rotation with arms bent at the elbows, attached to the shoulders;
• rotation with straight arms standing straight and leaning forward;
• rotation of the arms from the elbow;
• jerking with arms bent in front of the chest;
• jerks with straight arms;
• rotation with brushes and fists;
• arms raised through the sides up, hands clenched into fists;
• stretching the arms folded in the lock, forward and upward;
• body turns with arms extended forward and to the side;
• torso to the left and right with outstretched arms;
• leaning forward with touching hands on the floor;
• rotation of the body with outstretched arms;
• tilts back with a deflection in the lower back, hands touch the heels;
• exercises with a massage cylinder;
• gluteal bridge;
• pelvic rotation;
• lunges with a show of hands straight and side;
• lunges with a buildup.

It is enough to choose 7-10 types of exercises for warming up, designed for different areas of the body, and perform them slowly, with a repeat of 10 times.

Biceps Pushups From The Floor

During the push-ups, the muscles of the entire upper half of the body are actively working, including the muscles of the arms and the biceps that are part of them.

Technique of the exercise:

1. It is necessary to lie down, resting on the palm of your hand: face parallel to the floor; the neck, trunk and legs form one common straight line, palms set parallel to the shoulders.
2. To ensure maximum load on the biceps, the legs need to be straightened and put very close to each other.
3. Ensure proper breathing and that the neck and back remain relaxed during training, but do not bend.
4. You can do push-ups both to the floor and without touching it. The first option allows you to thoroughly train your chest muscles.

Triceps Exercise

Push-ups for triceps simultaneously with the muscles
of the hands allow you to train other muscle groups:

• thoracic;
• humeral;
• bark (gluteal, femoral, abdominal muscles).

How to do push-ups for triceps:

1. Take emphasis lying on widely spaced palms (wider than shoulders) located parallel to each other. Stops should be placed along the width of the pelvis.
2. Strain your buttocks and abs so that the body forms a straight line.
3. On inspiration, bend your elbows, take them to the sides and try to lower your chest to the floor as much as possible.
4. On exhalation, make a jerk with the strength of the triceps and chest, holding the body in one line.

Shoulder exercise

The program of push-ups from the floor can include a type of exercise, like push-ups on the shoulders. This exercise is known as push-ups like “house”, “corner”, “rhino”.

It allows you to strengthen and increase the volume of the shoulder corset, as well as work out the following muscle groups:

• deltoid and trapezius muscles, responsible for movements of the arms and shoulders;
• triceps;
• nursing.

Execution process:

1. Feet should be placed a little wider than the pelvis, palms at shoulder level.
2. Pull your arms closer to your legs so that the back and hips form a right angle, and the pelvis is located above the shoulders.
3. On inspiration, bend your elbows and, spreading them around, lower the entire right angle of the body (without breaking it) down, directing your head to the floor, but not touching it.
4. As you exhale, push yourself off the floor and straighten your arms.

On the pectoral muscles

This type of exercise pumps:

• upper and lower thoracic;
• shoulder section;
• triceps.

Perform the exercise as follows:

1. Lying on the palms, wider than the shoulders, slightly below chest level. Stretch the legs so that they form a common straight line with the whole body, resting the socks on the floor.
2. Bending the elbows, begin to lower it down until the distance between the chest and the floor is 2 inch (no more, less possible).
3. Pushing off the floor, slowly straighten your arms (but not to the end), returning to the starting position. After holding it for 1 sec, on the arms not straightened to the end, repeat the movement again.

Grip push ups

The universal exercise for home training, known as “push-up with a common grip”, works out the following muscle groups:

• the abdomen;
• femoral
• gluteal;
• triceps.

How to do push ups:

1. Lie down, resting on outstretched arms, position the hands under the shoulders, face to the floor.
2. Put your legs together, straighten, move the body weight to socks. Buttocks and abs keep in tension throughout the workout.
3. On inspiration, slowly bend your elbows, watching the immobility of the straight body. On the exhale, after a push, straighten your arms.

Wide arms

Push-ups, which require a wide position of the hands in relation to each other, work especially well on the chest and shoulder sections.

Technique of execution:

1. Take emphasis lying down, face parallel to the floor, arms spread apart wider than shoulders, hands wider than shoulders, about 11’8 inch apart.
2. Tighten the muscles of the abs and buttocks in order to control the position of the body: it should be stretched in a straight line.
3. On inhalation, gradually bend the elbows until they form a right angle, on the exhale, push the body upward with a push, gradually straightening the arms.

With narrow hands

Performing push-ups with a narrow position of the hands, you can well train the triceps muscle of the shoulder, because the main burden lies with it.

How to do it right:

1. Take emphasis lying on outstretched straight arms, palms to be placed close to each other or at a small distance.
2. The feet are slightly apart to the sides – it will be easier to keep balance. The abs and buttocks are tense.
3. On inspiration, go down without touching your palms with your chest; as you exhale push up, straightening your elbows.

On fists

This type of push-ups is good in that it does not injure the ligaments of the wrists. The muscles of the arms, chest and shoulders work during the exercise.

Rules of push-ups on fists:

1. Take emphasis lying down, transfer body weight to the feet; straight arms clenched into fists. Under fists it is necessary to lay a soft mat.
2. The back is straight, without deflection, the press is tense.
3. On inspiration, bend your elbows and lower the body, observing its straight line. In this case, the chest should not touch the floor.
4. On exhalation, push up, straightening your elbows.

On one arm

The program of push-ups from the floor, which are performed on one arm, helps to develop absolutely all muscle groups involved in push-ups. This type of exercise is considered to be difficult and is intended for athletes with good physical fitness.

Technique of execution:

1. Lie on the floor with emphasis on one outstretched arm, remove the other arm behind your back.
2. To maintain balance, spread legs wider, lea
   ning on socks, straighten your back.
3. Inhaling, slowly bend the elbow, straighten as you exhale. After changing hands, continue the exercise.

At your fingertips

Performing exercises at your fingertips is not so simple, because the joints of the fingers endure a rather big load. But as a result of training, the muscles of the chest and arms (deltoid) are well developed.

Execution Instruction:

1. Lie down, resting on extended and straightened arms, located wider than the shoulders.
2. Straighten your fingers, place them apart. Move your body weight to them and to your feet.
3. Monitor breathing during the exercise, as well as the position of the back and buttocks – the whole body should be in one line, without deflection.

With a step to the side

During the exercise, triceps and pectoral muscles are developed.

How to do it right:

1. Lie, resting on outstretched legs and arms; align your back: the lower back should not sag; palms close together.
2. On inspiration, begin to bend the elbow, putting your hand to the side.
3. As you exhale, straighten your hand, return it to its original place.

This exercise can be done in another version – while bending the arms with one foot, step to the side; on the exhale, push the body up and push the leg back.

With a pelvic lift

The following muscles work during the exercise:

• forearm
• press;
• deltoid;
• thoracic;
• triceps.

Execution Instruction:

1. From a standing position, make a forward slope, resting your hands on the floor.
2. Moving your hands alternately forward, go to the supine position, focusing on the stop and palms.
3. During inhalation, bend your arms closer to the floor; during exhalation, straighten your arms.
4. After 3 consecutive push-ups, alternately move your hands back and bend your knees, returning to the forward bend position.

T – push ups from the floor

Type of push-ups of medium complexity, which allows you to develop such muscles as:

• bark;
• hands;
• thoracic;
• humeral.

The exercise is done as follows:

1. Take the position, as with normal push-ups. Place your hands right under your shoulders.
2. On inspiration, do everything as with classical push-ups.
3. On exhalation after the push, slowly straightening your arms, raise one hand up and at the same time unfold the body to the side of the raised arm.
   Hands should be loaded alternately.

Circular

Circular push-ups pump several muscle groups at once:

• triceps;
• press;
• dorsal;
• thoracic;
• humeral;
• deltoid.

The exercise is done as follows:

1. Take the usual push-up position, only put your hands 2 times wider than the shoulders.
2. Breathing in and bending your elbows, transfer the body weight to your left hand.
3. On exhalation, straightening the elbows, return to the starting position.
4. Continue the exercise by loading your right hand.

Opposites

During the performance of opposite push-ups, physical activity is evenly distributed throughout the body. The triceps are most involved in the exercise.

Opposite push-ups are performed in this way:

1. Take the position of the body, as with ordinary push-ups.
2. Move the left hand so that the palm is under the center point of the chest, and the elbow is parallel to the body. The right hand is in a normal position.
3. During inhalation, bend the right elbow and move it to the side, and slowly move the left hand along the body down.
4. Push out, then change hands.

Based on 3 points

Push-ups based on 3 points are a slightly complicated kind of push-ups with a total grip. This type of exercise, performed according to a special program, will allow you to develop and pump up all muscle groups that are usually involved in push-ups.

Execution process:

1. Starting position as with push-ups with a common grip, then place the right foot on top of the left.
2. On inspiration, bend your elbows, on exhale, take the starting position.
3. After changing legs, continue the exercise.

Off your knees

This option of push-ups is considered simplified and is suitable for beginner athletes and for girls and women who are hard given classical exercises. The knee press works out all muscle groups involved in push-ups, only in a more gentle form, and allows you to gradually develop strength in the muscles of the hands.

To do so:

1. Lie down, leaning on straight outstretched arms, bend the legs at the knees and put the knees on the floor.
2. Inhaling, slowly bend your arms, directing your chest toward the floor.
3. Exhaling, straighten your arms, returning to the starting position.

Plyometric push ups

Plyometric push-ups are designed for athletes with experience who have well mastered the classic and complicated types of exercises. During training, there is an increased effect on all muscle groups that work with push-ups.

Plyometric push-ups are performed as follows:

1. Take the usual push-up position.
2. Breathing in, bend your elbows, sinking to the floor.
3. Having reached the bottom point, make a sharp exhalation and jerk to raise the body, then sharply take your hands off the floor and make a cotton.
4. Afte
   r the cotton, land on your elbows, gently bending them.

Diamond

Diamond push-ups are aimed at developing the triceps muscle of the shoulder.

Rules for the exercise:

1. To take a position from which classical push-ups are performed.
2. Place the palms with your fingers to each other, turning your wrists in different directions.
3. On inspiration, slowly bend your elbows and go down until you touch your palms with your chest.
4. On exhalation, push back to the starting position, aligning the hands.

Head up

Head-up push-ups are performed at the support, which can serve as a window sill or table. They are considered a simplified form of push-ups that develop pectoral, brachial muscles and triceps, and are intended for beginner athletes.

How to do it right:

1. Place your hands on the table, align your back and legs, resting your socks on the floor.
2. Inhaling, bend your elbows so that they become parallel to the body, and touch the chest support.
3. While exhaling, straighten your arms, lifting a straightened body in its original position. Do not get on your heels: with the emphasis on socks, continue to exercise.

Head down

Exercise performed head down is considered to be complicated, since in addition to training all groups of involved muscles, you need to take care of maintaining balance.

As a support for the legs, you can use a fitness ball, sofa, stool or bench.

Head-down push-up technique:

1. Put your feet on a support, rest on your socks, straighten your back.
2. Proceed to push-ups, performing them according to the classical schemes.

Handstand

A complicated type of exercise – in the handstand – is exclusively suitable for athletes with a wealth of training experience. Promotes enhanced development of all muscles involved in push-ups.

The execution scheme:

1. Rest with your hands, taking a vertical position along the wall head down. Straighten your legs and back.
2. Breathing in, bend your elbows and touch the floor with your head, while maintaining balance.
3. On the exhale, gently and slowly straighten your arms, pulling up.

How many times do you need to do push-ups for beginners

Push-ups, as a form of serious sports training, require a systematic approach. The program for beginners is designed to gradually increase the load. For the first lessons, 1-2 approaches in 5-10 repetitions are enough. The limits of the norm are blurred and depend on many factors.

For women, it is enough to achieve 30-40 repetitions in one workout, for men, the norms are much higher – 50-100 push-ups.

But those who want to have more serious reliefs, well-pumped muscles, a powerful body – should strive for better results. The above standards can be achieved in 1.5 months. regular classes, while spending no more than 15 minutes a day. As a result, endurance, strength of the hands will increase, and also changes in the relief of the body will become noticeable.

Fitness trainers do not recommend beginners to complete more than 15 repetitions of an exercise in 1 approach, and it is advised to take a short pause between sets of 60 seconds. Neglect of these tips will entail certain results: an athlete will achieve an increase in endurance, but for volume and strength such exercises will be to the detriment.

You need to train daily, but come to this gradually: you need to start training 3 times a week, gradually increasing their number.

Lesson plan and training program for beginners in one workout

The first month of training for beginners is the gradual accustoming of muscles to stresses that are unusual for them.

Therefore, the lesson scheme may look as follows:

• 1 week – push-ups against the wall;
• 2 week – push-ups from a high table or window sill;
• 3 week – push ups from the bench;
• 4 week – push-ups from the knees;
• Week 5 – push-ups with a total grip.

The number of approaches can be from 1-2 with a subsequent increase every week.

And the number of repetitions in the approach starts with 5 and grows as you master the technique of exercise and increase endurance.

If this scheme seems too simple, or the initial skills have been successfully acquired, you can train in a more complex scheme:

• 1 week – push-ups from the knees or a total grip – 2-3 sets with a break of 1 min for 5-8 bench presses;
• 2 weeks – push-ups with a total grip – 3 sets of 8-10 presses with a break between sets of 1 min;
• 3 week – push-ups with a total grip – 4-5 sets of 10-15 repetitions;
• 4 weeks – push-ups with a total grip or wide / narrow – the maximum number of bench presses for 5-6 sets with 1 min intervals between sets.

The program for push-ups from the floor for beginners is as follows:

Training period	Exercise option	Number of approaches for 1 workout	The number of repetitions for girls in 1 approach
Week 1	Push-ups from the support (head up)	1-2	5-8
2 week	Knee push ups	2-3	8-10
3 week	Push-ups	3	10-12
4 week	Grip push ups	4-5	10-15
5 week	Grip push ups	5	15
6 week	Wide grip / narrow grip	5-6	15

If the athlete immediately gets push-ups from the knees or the floor, then you can start training with them by skipping simple exercise options. The number of repetitions of the exercise must be increased gradually. In the process of mastering the skill of push-ups from the floor, you can train in performing more complex types of exercises.

Also, for each approach, you can take different types of activities that were worked out earlier. Push-ups from the floor are useful exercises that improve your figure and strengthen your health. The exercise program for girls, based on generally accepted standards, will help a novice athlete quickly and effectively achieve the desired results.

Video about the program of push-ups from the floor

How to do pushups for girls: