Today there are many ways to improve your physical condition and develop your muscles. One of the most simple and democratic is considered to be push-ups from the floor. It can be used to develop strength, endurance, and muscle mass. Many boys compete in push-ups since childhood. True, few people think about how to make push-ups an effective training tool.
It is necessary
Low horizontal bench, belt with weights
Instructions
Step 1
As mentioned earlier, push-ups captivate with their simplicity. Practically no additional equipment is required for effective training. However, their use will significantly increase the training effect. From an athletic point of view, push-ups are the opposite of the bench press. They allow you to significantly diversify the training of weightlifters. The main thing in training is their regularity. Fifteen to twenty minutes a day is enough.
Step 2
A regular push-up (with the body parallel to it) is an excellent exercise for the middle pectoral muscles. The biceps and back muscles are also involved. This workout should consist of 5-6 sets of 15-20 reps each.
Step 3
Upper chest workouts will require a regular low bench. Place your feet on the bench so that they are 40-50 cm from the floor. The head should almost touch the floor. From this starting position, you must return the body to a position parallel to the floor (see picture).
Step 4
To train the press, lower pectoral muscles and back through push-ups, you will need two benches and weights (rubberized pancakes or a belt with weights). We place our legs on one bench, hands on the other, so that the triceps and forearms are tense. Next, we lower and raise the body, as shown in the figure.
