Push-ups work different muscle groups, especially the back and chest. Their advantage is the low probability of injury, in contrast to exercises with a barbell. So, how should you do push-ups to build muscle productively?
Instructions
Step 1
Perform a few warm-up movements. Even a simple exercise like push-ups can lead to injuries and sprains if the muscles are cold. Make swings with your arms, bends in different directions and static stretches of the chest. The warm-up should take about 5-7 minutes and be done before each workout. After that, already start doing push-ups.
Step 2
Do push-ups with different hand positions. In general, there are three main types of push-ups: medium, narrow, and wide. Therefore, do this exercise differently for each workout to develop all sections of the pectoral muscles. So, first, wring out with an average setting of your hands on straight legs 15 times, then 20, then 20 again and at the end - 10. This will be quite enough to start. Next time, change the position of the hands and follow the same pattern.
Step 3
Use weights to create muscle hypertrophy. To effectively pump the muscles of the arms, back and chest, it is important to create the ultimate load in each set. Without this, the process of recruiting muscles will take a very long time. For weights, a regular backpack or weights are suitable. Add no more than 1–2 kg over 1–2 weeks. Also increase the number of reps and sets. In the process of training, bring push-ups up to 90-100 times. You can do them in 4-5 approaches.
Step 4
Place your feet on a slight rise. This is another way to increase the strength of your push-ups, as the high stance will put increased pressure on your chest muscles. Use a chair, sofa, or your partner's help for this. Ask to hold your legs while you perform the set. Remember that this method should only be used after 1-2 months of training, otherwise you can easily get a back injury.
Step 5
Eat foods high in protein and carbohydrates. Muscles grow not so much from exercise as from proper nutrition. Eat more cottage cheese, cereals, pasta, buckwheat, chicken and flour products. This way, you can nourish your muscles and trigger their growth.
