How to pump up muscles with push-ups from the floor. Push-up program

Can you do push-ups? This question is of interest to many people who have decided to connect their lives with a healthy lifestyle. It so happened that not every one of us has the opportunity to visit expensive gyms and pay for the services of professional fitness trainers. In this case, the only alternative is home workouts without additional equipment. The most accessible exercise of all are push-ups, since you only need the floor to perform them. But is it possible to pump up with push-ups from the floor? Let's find out!

Muscle groups that work with push-ups

Before you learn about whether you can pump up with push-ups, you should first understand which muscles work when doing this exercise. It’s worth saying right away that push-ups cannot pump all the muscle groups of our body.

During this exercise, the main load goes to the chest, deltas (shoulders) and triceps. The grip you choose will determine which muscle group will be most involved. So, for example, with a wide setting of the hands, the pectoral ones will work more, and with a narrow one, the triceps. In addition, there are also incline push-ups, in which the main load goes to the deltoid muscles.

Before you start your workouts, you should decide what goal you are pursuing. Many beginners think that the more often they train, the faster their body will become stronger and more muscular. Every day they are wrung out many times, but, as a rule, they do not achieve the desired results. Why is this happening? Everything is simple. If you do push-ups too often, then the endurance of the pectoral muscles and triceps will develop first of all, but not muscle mass. At best, the muscles will remain in their original shape, and at worst, they will begin to decrease, because due to insufficient recovery, the body will begin to use muscle fibers as an energy source. If muscle building is a priority for you, then you need to train 1-2 times a week using additional weight. To do this, just take a backpack and put, for example, books or water bottles.

Another affordable and effective exercise at home or outdoors are pull-ups on the crossbar. As with push-ups, pull-ups work different muscle groups, and your grip determines which muscles get the most work. Consider some interesting exercises on the horizontal bar:

1. Pull-ups with a straight grip. The main load goes to the latissimus dorsi, the biceps and shoulders receive an auxiliary load.
2. Reverse pull-ups. The main load goes to the biceps, the latissimus dorsi and shoulders receive an auxiliary load.

The training program on the horizontal bar is created according to the same principle as the push-up training program. With frequent training sessions and a large number of approaches and repetitions, endurance develops, with rare training using additional weight, strength and muscle mass develop.

You already know about whether you can pump up with push-ups or pull-ups. Now we would like to give you some tips to help you in your workouts.

• Remember safety! Before each training session, be sure to warm up to prepare your muscles and joints for subsequent loads, to warm them up. This will help you avoid serious injury during the performance of a particular exercise.
• Do more than just push-ups and pull-ups. If you want to build a beautiful and athletic physique, then in addition to these exercises, you need to perform other types of physical activity.

• Don't forget about recovery! If your goal is to gain muscle mass, then remember that muscles do not grow during training, but after it, that is, during rest. Supplement your diet with protein foods.

An article was presented to your attention on whether it is possible to pump up with push-ups. We hope this information was useful to you!

The question of whether it is possible to pump up with push-ups from the floor is of interest to many. It is these exercises that rightfully deserve increased interest, because the effect that push-ups give affects many parts of the body. It is with their help that you can cope with such tasks as pumping up wings, chest or arms.

What muscle groups are involved

What does this exercise give? In the process of performing push-ups from the floor, several muscle groups work at once, among which the following stand out:

• big chest,
• deltoid,
• elbow,
• triceps

Each of these groups has certain functions and, in accordance with them, performs certain tasks. The first of these groups is the main one in the process of performing this particular type of physical exercise. In this case, various types of push-ups are noted. So, the wider the arms are apart from each other, the faster you can pump up your shoulders with push-ups from the floor.

The deltoid muscles lift the body after it is at its lowest point. At this stage, the deltoid muscles help the pectorals. The main function of the triceps is to extend the arms. The elbow muscles help to extend the forearms. Thus, performing push-ups, you can cope with the solution of such a problem as pumping up wings, shoulders, arms.

Exercise features

Like any other physical exercise, push-ups are important in the process of strengthening the human body. The results of the correct implementation of this complex are the following:

• muscle development,
• speed development,
• development of dexterity
• endurance development,
• strengthening the shoulder girdle and the press.

It is necessary to do push-ups from the floor of different levels in accordance with the physical condition. So, if you have not previously done such exercises and do not know, for example, how to pump up your shoulders with push-ups, you must first do a little warm-up that will warm up your muscles, as a result of which they will not be subject to various injuries and sprains. Even if your goal is to pump up your arms with push-ups, it is important to make sure that your back muscles do not stretch, as this can lead to a limitation in its motor function.

Step by step inflation

So, if you decide to pump up your muscles with push-ups from the floor, then you need to properly distribute the load on different parts of the body. You should start the complex with a wide grip exercise, especially if the workouts are done from scratch. First you need to practice and learn how to do it at easier levels. So, one of the first levels are push-ups from the bench.

When performing them, it is necessary to monitor not only the position of the back, but also the rest of the body - a straight line should be formed from the tips of the legs to the head. At first glance, this seems like a fairly simple exercise, but in reality, if you follow the rules, pumping up muscles can sometimes be difficult, so do not immediately try to do a large number of push-ups from the bench and spend all your strength. Enough 5-10 times, and after that you can already increase the number of exercises.

After push-ups from the bench turned out to be a passed stage for you, you should complicate the set of exercises. At the next stage, you can perform the so-called overweights. For this, alternate loading is carried out on different hands. In order to train muscles with push-ups of this kind, it is necessary to take an emphasis lying down, hands apart wider than shoulders, and do not push-ups, but a kind of swaying with the transfer of the body to one hand, then to the other. Experts advise when performing this exercise to carefully monitor the position of the back. This will give a positive result at the end of charging.

But special attention should be paid to the position of the hands. In this case, it is not fixed, since when transferring the body, for example, to the right hand, the fingertips look to the right. If the weight is transferred to the left hand, then the right takes its usual position, and now the left hand begins to move to the side.

Having worked out this exercise, it will be possible to switch to ordinary push-ups. It takes into account what muscles you plan to develop. For example, if chest development is planned, then it will be necessary to perform exercises with a wide grip, but if you want to achieve such a goal as pumping up your arms, for example, triceps, then you need push-ups with a narrow grip with your arms spread out to a maximum of shoulder width.

How to build shoulders with push-ups? Push-ups from the floor will help strengthen not only the shoulders, but also the muscles of the chest, back or arms. This is due to the fact that push-ups are not traumatic in the process of doing them on their own without a coach. You can also do push-ups from the floor at home in absolutely any conditions. Performing push-ups will be successful if you know how to build muscle properly.

If you have not decided on which part of the body to start doing push-ups to increase muscle mass, then you can perform these exercises with an average grip, as they allow you to distribute the load on all groups, including wings, triceps, and chest . In this case, the chest muscles are pumped up in full, and if you put your hands a little narrower, for example, less than the distance between the shoulders, then a large load will go exactly to the triceps. Along with this, you will be able to pump up the wings with push-ups.

You can pump up with push-ups from the floor, but it is important when performing this particular type of exercise to monitor the position of the hands and elbows. In this case, it is necessary to put the brushes so that the fingers look forward. It is not recommended to change this position in any way. In the process of doing push-ups, you need to ensure that the elbows are as close to the body as possible, otherwise, with any deviation from the correct technique, you can achieve pumping up other muscle groups.

Within the walls of the club "YourRevolution1905" we are ready to professionally help you tighten your body and improve your physical shape. Entire sets of exercises developed by certified experts, nutritional recommendations, "smart" weighing and much more, all this will help you achieve your goal as efficiently as possible. For the most effective and quick results, you can do it personally (one on one with a trainer) or in mini-groups of up to ten people. Come join us and we'll help you become the best version of yourself!

Most people will tell you that just push-ups will not work to pump up your arms. They are both right and wrong at the same time. And now we will try to explain why.

What are push-ups for?

Of course, with the help of push-ups, you can develop the muscles of the arms, chest and shoulders. This is a favorite exercise of karatekas. For physical education teachers, this is a favorite way to punish disobedient students. And for you, it can become an effective tool for pumping up your hands.

However, we will immediately make a reservation that it is impossible to achieve such hands as those of the iron Arnie with push-ups alone.

1. The thing is that for a significant increase in muscle volume, it is necessary, firstly, to increase working weights. And your body weight is relatively stable. With standard, you lift 70% of your torso mass. Raising your legs on the bench - you increase this percentage. A solution to this problem is the use of weights.
2. Secondly, the mechanics of movement itself implies a load on the pectoral muscles and triceps. it is forbidden.

But, do not immediately discard this exercise as ineffective! It is quite possible to increase the volume of the shoulder by a couple of centimeters and increase strength indicators.

In addition to developing upper body muscle strength, push-ups are good for:

• Normalization of blood pressure.
• Development of the respiratory and cardiovascular systems.
• Increasing endurance.
• Vivacity of the body and spirit, if you do push-ups in the morning.

This exercise is an easy and painless way to train your torso when you don't have the time or money to go to the gym.

How many pushups to do

The frequency of training using push-ups, as well as the number of repetitions and sets depends on your goals:

1. If you want to pump up the arms and muscles of the upper body, develop strength - you need to do push-ups 3 times a week, in 4-5 sets of 6-8 times with weights. What is weighting and how to apply it in this case, we will tell a little later.
2. As one of the charging elements, we recommend doing 10-30 push-ups every morning.
3. To increase endurance - we do push-ups 2 times a week for a maximum of 2-3 sets. Over time, the number of repetitions will increase, volumes may decrease. You're not training strength, but endurance.

Push-up techniques for all occasions

To warm up your muscles before training, do a little warm-up. Warmed up? Then let's get to the exercise!

Reverse push-ups for triceps

Let's talk about back push-ups. With their help, you can maximize the loading of the triceps and relieve the load from the chest.

Pumping up triceps means, for the most part, pumping up arms. After all, triceps make up to 70% of the muscles of the upper arm, and biceps - only 30%. In particular, therefore, it is useless to pump only one biceps for the sake of the thickness of the arms.

To pump up the triceps, you can perform the exercise in two versions: legs on the floor and legs at the same level as the hands, that is, raised to a support.

Option 1 (easier):

1. We take a chair (it is necessary that it be stable and not fall apart during the exercise - we swing triceps, and do not break the coccyx). Ideally, of course, use a sports bench.
2. We turn our backs to him and lean on him with straight arms. Elbows look back and they are strictly parallel to each other! That is, the hands are shoulder-width apart.
3. Legs together, stretch them forward so that the lower back is next to the chair. Try to go as low as you can. Elbows will go up. Keep them parallel.
4. Extend your arms and rise to the starting position. The legs should not move back and forth.
5. Repeat this movement as many times as needed.

Option 2 (harder):

1. We take two chairs! We repeat the first two points from option 1. That is, we steadily put our hands behind our backs on one.
2. Now attention: we put our legs slightly bent at the knees with our heels on another chair. We keep the feet together. Thus, your body rests on your hands and heels.
3. Lower your pelvis as far down as possible. Heavier? That's right, this is a more difficult version of the reverse push-ups. And more efficient. Watch for sensations in the shoulder area. If discomfort occurs, return to the previous version of the exercise.
4. The movement of the body occurs strictly up and down. Down - on the inhale, up - on the exhale. Breathing is the foundation!

Now about the use of weights. In reverse push-ups, you can increase efficiency with additional weights. We recommend only for the second option when you use two chairs. The exercise becomes really difficult and it is for them to really pump up the volume of the triceps, and hence the thickness of the arm.

If you have a barbell at home, take the plates and put the desired weight on your thighs. If there are no pancakes, use any convenient weight (for example, a dumbbell, weights, a satchel). A good idea always comes with a desire. Most importantly, stay safe!

It is allowed to use the help of a partner - put him on top (better than a partner, she is lighter). Try it if you are strong enough.

You should only switch to weights when your muscles are strong enough. And for the first time, you should learn how to do reverse push-ups without weight.

We will give 4 options for the position of the palms and 2 positions of the elbows. There will be 5 exercises in total. Experiment which muscles you feel more in each case.

• Palms fingers forward, elbows pressed to the body. The classic pose, the load is distributed between the deltas and triceps.
• Palms fingers to each other. Elbows when lowering the body go in opposite directions. The chest receives most of the load.
• Fingers look back, elbows are pressed to the body. Maximum load on the front deltas. The participation of triceps is secondary.
• Fingers to the sides, palms wide apart. Strengthening the load on the pectoral muscles.
• Classical pose - arms wide apart, fingers pointing forward. The distribution of the load between the deltas, chest and triceps.

You can combine these options, doing 10-15 repetitions for each case. This exercise (without additional weight) cannot build muscle, but it will work great as a charge or to maintain the overall tone of the muscles of the chest and arms.

Technique:

1. Choose the desired hand position. Put your feet together or slightly apart from each other (10-15 centimeters).
2. On inspiration, we lower ourselves to the floor, but do not lie down on it (the body should be absolutely straight, the press and buttocks should be tense). Hold on like this for 1-2 seconds. You can't linger.
3. We rise to the starting position and repeat the exercise the required number of times.
4. The body must be kept straight. The angle between the legs and the body is 0 degrees.

Common mistakes - the pelvis falls down or bulges up. You don't need to do that!

Push-ups upside down

This is both the most spectacular and technically most difficult version of push-ups. It is used to train the arms and shoulders. The chest in this case does not work. We recommend that very strong and trained people practice such push-ups.

Vertical push-ups are not suitable for everyone, as a sudden change in body position can lead to loss of consciousness.

Useful accessory for push-ups

If you are a fan of push-ups, we recommend that you purchase special stops for this. Each stop allows you to hold steady on your hand. Thanks to such devices, you can put your hands at any angle, training various parts of the arms and shoulders, chest.

If you've had a wrist injury, this is a great way to avoid joint pain because your arm doesn't bend like floor push-ups.

The shape of the chest muscles is determined by genetics, and training will not change it. But you can increase the volume of muscle fibers. The only question is what load causes the greatest hypertrophy (growth). What does chest training for mass include and how to pump up your chest with push-ups at home? We will not allow intrigue to appear and immediately inform you that you can’t pump up your chest like Arnold’s with push-ups. But you should not give up the exercise. It is enough to remember that push-ups are a basic exercise used in the training of boxers and soldiers. So how to do push-ups to pump up your chest and how much you need to do for a visible result?

The chest muscles consist of the pectoralis major and minor muscles. The large muscle covers the entire chest and is divided into three parts: clavicular, sternocostal and abdominal. All parts are fan-shaped and the name of each indicates the place of fixation.

The small muscle has a triangular shape. It is under the big one, duplicates its functions and plays a smaller role. These muscles are responsible for a wide range of movements of the upper limbs and never work in isolation - only together.

Why pump your chest?

Well-developed chest muscles are an adornment of any man. In addition to the aesthetic side of the issue, there is another: the force of impact and the ability to perform work that is considered exclusively masculine depend on their development. Also, trained chest muscles relieve excess tension from the back and neck, which relieves frequent headaches and allows you to increase the range of motion in various exercises.

How to make pectoral muscles grow?

To answer the question of whether it is possible to pump up the chest with push-ups alone, let's first look at what makes muscles grow. The main prerequisite for thickening muscle fibers is an increase in power load. To gain muscle mass, you need to do up to 12 repetitions in a weighted approach or work to failure with a maximum weight.

Of course, pushing up 12 times, you will not get the optimal load. In classic push-ups, a person raises 70% of the mass of his torso. If you put your feet on a hill, then this percentage will increase. However, sooner or later the load will become habitual.

If you dream of wide and well-developed chest muscles, then you can’t do without hard training in the gym. To achieve the result, you will have to train not for one month, but for more than a year. Subsequently, you will need to constantly exercise to maintain shape.

Do not dream of a muscular body like the Spartans, but just want to shape the chest, make it a little more attractive and fit? Regular push-ups, which can be performed at home without sports equipment, will also cope with this task. They will not give a noticeable increase in muscle mass, but they will improve the appearance and really increase the tone. Do not forget to train your arms, back and core as well, because muscle imbalance is dangerous to health.

Advantages and disadvantages of push-ups

Benefits of push-ups:

• stimulate the cardiovascular system;
• increase strength and endurance;
• improve joint mobility;
• additionally load the muscles of the arms and back;
• give the upper body a beautiful relief;
• speed up metabolism.

Cons of push-ups and harm:

• increase blood pressure in people prone to hypertension;
• worsen the condition if there are problems with the shoulder and elbow joints;
• not suitable for overweight people;
• without training the back muscles lead to stoop.

Push-ups: execution technique and mistakes

To pump your chest with push-ups, you need to feel the target muscles. There is no single right technique. The distribution of the load depends on the nuances that seem insignificant to beginners.

1. spread your arms shoulder-width apart (fingers pointing to the sides);
2. put your feet almost next to each other (the greater the distance between the legs, the less the load);
3. when moving down, inhale and spread your elbows a little to the sides (if you move your elbows along the body, then the triceps will receive a load);
4. keep the abdominal muscles in tension;
5. touch the floor with your chest and start to rise;
6. do not move quickly and do not jerk;
7. when lifting, exhale and do not hold your breath;
8. at the top point, leave your arms slightly bent;
9. do not lift up the pelvis and do not let the stomach sag;
10. do not raise or lower your head - the head, neck and spine should form a straight line;
11. do not rest at the top point, and after lifting, immediately begin to go down.

Pain is a wake-up call. If you feel it, stop training and find out if there were mistakes in the technique or if you have contraindications for classes. Before training, do a joint warm-up, and at the end, stretch.

Effective push-ups for chest training

Types of push-ups that train the pectoral muscle:

1. wide grip. A wide grip does not imply a maximum distance between the hands: the gap between the palms should be as much as two widths of your shoulders.
   
2. Narrow grip. The palms should not be placed next to, but slightly narrower than the shoulders. Such push-ups should be done after the basic push-ups or separately, as they "clog" the triceps. If you perform them at the beginning of your workout, then the triceps will be too tired, they will fail before the pectoral muscles and will not allow you to train your chest well.
   
3. With legs up. The footrest must be at least ½ meter. The higher the pelvis, the more emphasis on the upper chest.
   
4. Reverse push-ups (hands behind the back).Exercise involves more triceps, but also works the lower chest. Place your hands on a slight elevation behind your back shoulder-width apart. The palms should be placed on the edge of the support. During movement, do not spread your elbows to the sides and do not go below a 90-degree angle at the elbow joint. In this case, the body must move strictly vertically. If the exercise seems simple, you can raise your legs to another support (chair, bench, fitball) and put weights on your hips (pancake from a barbell, etc.).
   
5. . Elevations allow you to sink lower and stretch your chest muscles more. Dumbbells with square or hexagonal edges, stacks of books, etc. are used as stands. It is best to purchase special stops that allow you to put your hands at any angle. If there have been injuries to the wrist, then they will help to avoid pain in the joint. The exercise can also be made more difficult by placing your feet on a hill.
   
6. Push-ups on the uneven bars for pumping the pectoral muscles. Leaning your torso forward, bend your elbows and lower yourself between the bars until your hands are level with your armpits. If you keep the body straight, then the triceps will receive a greater load, and not the chest. Control every movement, and linger at the bottom for two seconds. Beginners can master the technique in the gravitron, and experienced athletes can attach additional weights to the belt. Push-ups on the uneven bars are more difficult than others and their benefits are higher.
   
7. . Only athletes with experience can perform the movement with one hand (the second is behind the back) and maintain balance. To master the correct technique, you can first put your feet wider than your shoulders. Think you'll never be able to do push-ups like a pro in your videos? Only lazy people say it's impossible!
   

How to create a push-up program and combine them with other chest exercises?

In one workout, you can combine the following push-ups (3-4 sets of 10-20 reps):

• with a wide setting of the hands and from the back support;
• on stops and with leg raises.

At the end of the training, do a stretch that will return the clamped muscles to their normal state. Also, gymnastics will help to avoid bringing the shoulders together and achieve an early increase in mass.

How to improve your results?

For high-quality muscle growth per kilogram of weight, you need:

• 4 grams of carbohydrate
• 3 grams of protein
• 2 grams of fat.

If you do only push-ups, which do not require large energy costs, then a healthy diet is enough. With full-fledged strength training, do not neglect the gainer and protein. They will be your salvation when there is no time for cooking.

Girls should not pump their breasts with regular push-ups and follow male training programs. There are no muscles in the mammary glands themselves - they consist mainly of adipose tissue. Therefore, no amount of exercise will increase their size. However, the chest is supported by muscles and by focusing on training the upper chest, you can visually improve its appearance.

Beautiful inflated chest and broad shoulders are the dream of every man. Stop dreaming about a sports body - start acting! If you have not trained for a long time, start with a small load, and when the muscles get used to it, do push-ups with a rubber expander or a pancake on your back. Who knows, maybe a year later you will already be doing the exercise like Bruce Lee - on two fingers of one hand.

Find out which muscle groups are involved in push-ups, what types of push-ups there are and how to create an individual training program.

The content of the article:

Today the conversation will be about whether it is possible to pump up only push-ups at home and how to do it correctly. This is one of the most common strength exercises and you do not need special sports equipment or equipment to perform it. There are several types of push-ups with some differences. You will learn about all this today.

Is it possible to qualitatively pump muscles with the help of push-ups alone?

It should be noted that many cannot achieve their goals, even when training with a barbell and dumbbells. Go to any fitness center and make sure that there are relatively few real jocks. But there are plenty of people who are trying with all their might to build muscle, but nothing comes of it. But there is also a category of athletes who are engaged only in the horizontal bar and at the same time have excellent physical shape. Undoubtedly. Their physique can not be compared with bodybuilding stars, but do you need it?

If you want to get an answer to the question of whether it is possible to pump up only with push-ups at home, then first of all you need to use the right approach to organizing the training process. Pay attention to how most people perform the exercise - they do not follow the technique, do not control their movements and focus on quantity. In bodybuilding, any movement can be effective only if all technical aspects are observed. Even an athlete who is in good physical shape can correctly perform 20 or 30 push-ups.

What muscles are involved in push-ups?

• Large pectoral muscle.
• Delta.
• Triceps.
• Elbow muscle.

Regular push-ups can bring the following results:

• Muscles are strengthened.
• Speed ​​qualities develop.
• Increases agility and endurance.
• The muscles of the abdomen and shoulder girdle are strengthened.

How to properly perform different types of push-ups?

Classic exercise

To perform this movement, you need to place your hands at the level of the shoulder joints. As a result, you will be able to maximize the use of the muscles of the chest. Unfortunately, many people forget about the technical features of the exercise, focusing solely on the number of repetitions. If a person decides, say, to perform 20 push-ups, then he will do them, completely ignoring the technique.

However, this approach to business can hardly be called competent, because the effectiveness of any strength exercise primarily depends on the quality of targeting muscles, and not the number of repetitions. It is important to remember that the muscle you are working on must be under load throughout the exercise. This suggests that you should avoid pauses at the end points of the path.

Let's look at the exercise technique in more detail. Rest on the ground with your hands and toes. The arms should be at the level of the shoulder joints and they should be fully extended. To keep your body in a straight line, tighten your buttocks and do not relax them until the end of the set. This is a very important point and it should be remembered that when doing push-ups, the body should be extended in one line. We also recommend that you tighten your abdominal muscles to stabilize your position.

Lower yourself down until your chest almost touches the ground. After pausing at the bottom of the trajectory, quickly return to the starting position. If you notice that your hips are starting to sag, then this is the first sign of fatigue. In such a situation, it is worth completing the exercise. In addition, remember that your gaze should not be directed vertically down, but slightly in front of you. During the downward movement, the elbow joints must be spread at an angle of 45 degrees relative to the body.

Push-ups from the bench and from the knees

If you are unable to perform three or four repetitions technically correctly, we recommend using an easier version of the exercise - push-ups from the bench or from the knees. The higher the surface of the hand support, the easier it will be for you to perform the exercise. The technique of these exercises is similar to the classic push-ups. If you want to complicate the exercise, then you should place your hands on a bench or other hill, and rest your hands on the ground.

Push-ups on one arm

To perform this type of push-ups, you can start only after reaching a certain sports form. Take a position similar to the classic exercise. In this case, the working hand must be placed under the body, and the other one should be placed behind the back. To make it easier to maintain balance, place your feet shoulder-width apart or even wider.

You may not be able to go as low as possible right away. Do not be upset, it is quite enough to do push-ups of 20 centimeters for the first time. Watch your body, not allowing it to fall to the side. Also, while moving down, the elbow joint should bend back. Try to gradually go lower and lower in order to work with full amplitude as a result.

Push-ups, narrow stance

There are two types of exercise here. The first of them is aimed at working out the triceps. When performing the exercise, the elbow joints should be tightly pressed to the body. At the top of the trajectory, the arms should be fully extended. However, the exercise is not without its drawbacks:

• Relatively small range of motion.
• There may be discomfort in the wrist area.

How to create an effective training program from push-ups alone?

1. Classic exercise- 3 to 4 sets with the maximum number of repetitions.
2. Elevated push-ups- from 3 to 4 sets, the number of repetitions is maximum.
3. Narrow push-ups in the middle of the chest- the number of sets is 3-4 with the maximum number of repetitions in each.
4. Narrow push-ups for triceps- from 3 to 4 sets, the maximum number of repetitions in each.

We will assume that you cannot yet perform the classic exercise. In this case, start pushing up from the bench. You shouldn't think. That it will be too easy. Subject to all the technical nuances of an unprepared person, even such push-ups can be given with great difficulty.

If you do not yet need to shift the focus to a specific muscle group, but the task is to strengthen everything, then use the average setting of the hands. In this case, the load is evenly distributed among all the muscles involved in the work. Also remember that the narrower the arms are, the stronger the load is accentuated on the triceps. In addition, wings will also be included in the work. If you want to know if you can pump up only push-ups at home, then the answer is yes. However, it is extremely important to observe the technique when performing the exercise.

We have already mentioned the technique of the exercise more than once today. This is not accidental, because only in this case any strength exercise will be effective. Experienced athletes are primarily advised to pay attention to this aspect. It is equally important to conduct a good warm-up before starting the main part of each lesson. This will avoid injury.

Although push-ups are as safe as possible, because this is a physiological movement, with unheated muscles and joints, the risks of injury are quite high. Also, you should focus on your condition during classes. If you are sick, it is better to postpone the training until the moment of complete recovery. Do not rush with the progression of the load.

Of course, without this, you will not grow, but a sharp increase in the load will negatively affect your overall progress. In addition, beginners should avoid heavy loads at the start of classes. Your body is not yet ready for serious work and it needs time to adapt. In terms of the effectiveness of the training, nutrition and rest are of great importance. Muscles grow only in the pauses between workouts. If you don't give your muscles enough time to recover, you won't be able to progress. According to professional athletes, more than 50 percent of your success depends on the quality of nutrition.

Learn more about whether push-ups can be pumped up: