Push-ups are one of the easiest exercises. Doing push-ups is part of the compulsory physical education program at school. Thanks to this simple movement, you can easily pump up the muscles of the arms, chest, upper back. The muscles of the core and, first of all, the press also take part in push-ups. You shouldn't wrinkle your nose and say that push-ups are trivial, elementary and uninteresting. There are a lot of ways to do push-ups. And some of them will not be able to perform immediately even the most pumped athletes.
It is necessary
- - medball weighing 3 - 4.5 kg;
- - dumbbells;
- - platform 5-10 cm high;
- - two platforms 15-30 cm high.
Instructions
Step 1
Refresh your mind on the classic push-up technique. Take a rest while lying on the floor. The arms are straight, slightly wider than the shoulders. The fingers are facing forward. The body is tense, in a straight line with the legs. Smoothly lower your body down, 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. Lock the position for a couple of seconds. Return smoothly to the starting position.
Step 2
In order to quickly increase muscle mass, it is worth doing plyometric or explosive push-ups. Take the starting position - an emphasis lying on the floor. Arms are straightened shoulder-width apart. 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 on bent arms to avoid damaging your elbow joints and to reduce shock loading.
Step 3
Another option for plyometric push-ups is offset push-ups of different heights. Take a prone position. The right hand is on the floor, under the left, place a small platform 5-10 cm high. Smoothly lower your body down until your chest touches the floor. Then push yourself up sharply and move your body to the side. The toes of the feet remain in place, and the hands should change their position. On the dais, now the right hand, the left on the floor. Perform push-ups at your normal pace, straighten your arms. Start the push-up again and end with a jump with the body shifting to the side and changing hands. Alternate push-ups and offset push-ups.
Step 4
Do simple push-ups of different heights to maximize your chest and arm muscles. Take a prone position. The right hand is on the floor, the left is on the medball. Smoothly lower your body down so that 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 the right one comes off the floor. Continue lifting until your left arm is fully extended. Return to starting position. Change hands.
Step 5
Throw in push-ups and your chest will grow to outstanding sizes. Take the starting position - the support is lying. 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 perform a dumbbell row to the waist with your right hand. Place the dumbbell on the floor and do the push-up again. Now do a belt pull with your left hand. This is one approach.
Step 6
If you need to increase strength endurance, add isometric push-ups to your workout routine. Take a prone position. Hands are slightly wider than shoulders on two low platforms, body between them. Gently lower your body as low as possible. After reaching the lowest point, linger for 10-15 seconds. Return to starting position.
Step 7
In order to complicate the performance of any push-ups and increase the load on the muscles, perform 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 its original position is a horizontal line. That is, gradually the height of the platform should become approximately equal to the length of the arms. At home, the edge of the bed is ideal.
