When performing push-ups from the floor, several muscle groups are involved - deltoids, triceps, pecs and abs. In addition, strength endurance, agility and strength qualities are actively developing. Push-ups can be made more difficult by doing this exercise without legs.
Instructions
Step 1
First, take the starting position. Lie on the floor with your chest down. Spread your arms wide (1, 5-2 times wider than your shoulders). Point your elbows to the sides. Place your palms forward. Do not bend your arms at the elbows. Throw your legs on a bench or sofa. This will increase the stress on the muscles. When doing the exercise, make sure that the body does not bend. Do not lower or raise your head. Gradually lower yourself down, trying to touch the floor with your chest. Lock in this position for 2-3 seconds. Return slowly to the starting position. Repeat the exercise 10-15 times, 2-3 sets.
Step 2
If you want to direct the main load to the triceps, do push-ups with medium arms. Take the starting position. Guide your elbows along the body. Place your hands shoulder-width apart. Turn your palms inward. Raise your legs to a certain height. Bending your elbows, lower yourself down. Lock in this position and return to the starting position. Remember to watch your breathing while doing the exercise.
Step 3
To engage the anterior deltoid muscles during push-ups, do a narrow arm stance exercise. Take the starting position. Place your palms together, pointing your fingers forward. Place your feet shoulder-width apart, throwing them on a bench or sofa. When bending the arms, make sure that the elbows go along the body or slightly to the sides. Gradually lower the body of the body, touching the chest to the palms. Return slowly to the starting position. When doing the exercise, make sure that the body does not bend.
Step 4
For even more stress, when doing push-ups, place one hand behind your back. Thus, the exercise will go through three points. At the same time, place your legs a little wider than your shoulders, throwing them to a certain height. When doing the exercise, keep your shoulders parallel to the floor. Try to keep your body as balanced as possible. In this position, do 7-10 exercises for each hand, 3-4 sets.
