All about push-UPS: benefit, harm, especially the lesson plan. 21 push UPS in sifco!

Pushups is the exercise of force with the weight of his own body, which is key for muscle development of the upper body. Regular squats not just improves your endurance and strengthens individual muscle groups, but also helps to tone the whole body entirely.

Want to learn how to do push-UPS, look for ready-made scheme and the correct technique push-UPS? Or just want to learn about the effectiveness of this exercise? We offer you the complete guide to push-UPS in a single article and also a step by step instruction on how to learn to do push-UPS from scratch.

Push-UPS: how to perform correctly

Push-UPS is the most popular exercise weight loss. It is used not only in strength training, but the plyometric training, crossfit, Pilates, kallanetika and even yoga. Such versatility pushups easily explained. Push-UPS help to engage all muscle groups from the neck to the toes, and especially to strengthen the chest muscles, shoulder girdle, triceps and abs.

There are many different types of push UPS, but before moving on to more complex modifications of this exercise, let’s understand the technique of performing classic pushups. The correct form of exercise is not only the best results and quality muscle, but also reduce the risk of injuries during training.

Proper technique during the classic push-UPS:

• The body forms a straight line, the pelvis does not go up and does not bend down.
• The abdominal muscles are tense, but breathing is not delayed.
• Head is in neutral position, not looking down, but not tilts upward.
• The palms are directly under the shoulders, do not go forward.
• Your palms are facing forward, parallel to each other.
• Elbows rotated back 45 degrees, they are not placed to the side.
• On the inhale bend the elbows and lower the body parallel to the floor, maintain a straight body line.
• Pushups are performed with full amplitude, i.e., the body is lowered as low as possible. The elbows should form a right angle.

This technique is a classic push-UPS helps to work the muscles in shoulders, chest and triceps.

Pushups involve several muscle groups. This exercise allows you to work out all the muscles of the shoulder girdle and the small stabilizing muscles of the shoulder. Also pushups from the knees and develop strength and elasticity of the muscles of the shoulders, which is especially important because the shoulder joint is very unstable and prone to displacement and injuries.

Pushups help to develop the following muscle groups:

• The pectoralis major muscle
• Deltoid muscle (shoulders)
• Triceps
• The serratus anterior muscle
• The abdominal muscles

In addition, during push-UPS indirectly involved in the work of the muscles of the legs, buttocks and back. Also push UPS increase functional strengthneeded to perform regular actions (lifting and moving items, cleaning the house, hold the baby).

Read more about functional training

The main mistakes in the technique of classical push-UPS

Push-UPS is not as simple an exercise as it seems at first glance. Errors in technique allow not only involved in, but even the coaches! Improper execution of push-UPS is fraught with injuries of wrist, shoulder and elbow joints as well as pain in the neck, back and waist. If you can’t keep proper form during the push UPS from the floor, get down on your knees or reduce the number of repetitions! Train yourself to do this exercise correctly from the very first run.

1. Elbows bent in different directions

The most common mistake in the technique of push-UPS is the position of the elbows relative to the trunk. Flung out to the sides elbows help to compensate for insufficient strength of the muscles of the upper body. Of course, you can run this option push-UPS (which many do). But the problem is that this way of implementation increases the risk of injuries to the shoulder and elbow joints. Therefore it is better to pay attention to the position of the elbows: they must be turned back at 45 degrees, and not to look in different directions.

2. The hands are placed too widely

Classic push-UPS-hands should be directly below the shoulders. Some engaged in practicing pushups with wide hand positioning, but it is the weaker position where your muscles work well enough. In addition, push-UPS with wide hand placement can cause pain in the shoulders.

3. Lift the pelvis up or deflection of the body

During push-UPS the body should form a straight line. But if you have a weak core, there is a risk of violation of the technology push-UPS: lift up the buttocks, or, conversely, bending of waist and lower hips to the floor. Improper posture will give extra load on the spine. To avoid this mistake, try to practice an exercise bar that helps to strengthen the muscle corset. We recommend you to read: Plank – benefits and harms, 45 variants planks + workout plan.

4. Insufficient range of motion during push-UPS

A very common error in technique push-UPS — this exercising with incomplete amplitude, namely the lack of lower body down. Of course, the first time you will be difficult to perform push-UPS with full range, but accustom yourself from the very beginning of practical training to lower body to the right angle at the elbow.

For example, let’s visually compare the correct and incorrect performing push-UPS.

1. Right classic push-up:

The body forms a straight line, the pelvis rises, the lower back does not bend. During push-UPS body dips low, the elbows are close enough to the body, palms under shoulders.

2. Proper push-UPS from knees (simplified version of the classic push-UPS):

Similarly, the body forms a straight line, no bends or bends back. Please note the correct position of the hands relative to the shoulders.

3. Push-UPS with the error:

The pelvis is lowered, the waist bent, broken straight line of the body. Performing this exercise can cause back pain and even injury.

4. Push-UPS with the error:

In this picture we see a lack of lower body down, elbows hardly are bent. Better to do 5 quality push-UPS than 15-20 of poor quality, where the hands form a straight angle.

For illustrative gifs thank you youtube channel Lais DeLeon.

Push-UPS: benefit, harm, and contraindications

Like any other exercise, push-UPS have several advantages and disadvantages, and contraindications for execution. This is a great strength exercises to develop the muscles, but the wrong execution or weak joints it can have unpleasant consequences for health.

The advantages of performing push UPS:

1. Push UPS — best exercise to strengthen chest muscles with the weight of his own body. If you want to work on the pectoral muscles, some push-UPS must be included in your training plan.

2. Push-UPS is a multi-purpose exercise which work several muscle groups. In addition to the breast you will strengthen the muscles of triceps, shoulders and bark. Pushups also work your back, legs and buttocks, thus providing a full body workout.

3. To perform push UPS you will not need additional equipment. In addition, you can perform this exercise both at home and on the street. You are on vacation? You do not have access to a gym? No problem, push UPS you can perform wherever you will find a small square space.

4. Pushups help to strengthen the muscular corset. Not only will this bring you closer to 6 pack, but will be a good prevention of back pain and help improve posture.

5. Push — UPS- very variable exercise. The broad setting of the arms engages the muscles of the shoulders, the narrow formulation of the hands, the triceps. You will be able to train upper body using only your own weight.

6. The ability to do push-UPS will help you not only in strength training, but in yoga, Pilates, kallanetika, crossfit, plyometric programs. Push-UPS is one of the main exercises with the own weight.

7. Push-UPS develop strength and elasticity of the muscles of the shoulders. Subject to proper technique is a prevention of injuries of the shoulder joints, which are most vulnerable to working in.

8. A large number of modifications (from easy to super-difficult) doing push-UPS a universal exercise that will suitable for both beginners and advanced. This means that you will always have a productive workout, regardless of the strength and level of experience.

The dangers of pushups and contraindications for training

Despite the many advantages and benefits of push UPS to develop the body and improve strength training, push-UPS can cause harm to your body. During push-UPS in the works include the joints of shoulders, elbows, wrists, so if you have a history of injury or problems with the joints, then push-UPS should not be performed. Damage to the joints during the execution of push-UPS – it is often the case, especially if you do not follow the proper technique.

Contraindications for performing push UPS:

• Arthrosis, arthritis and other joint problems
• Injuries to shoulders, arms, wrists
• Problems with the spine
• Lumbar lordosis
• A large weight

Be sure to observe the correct technique when performing push-UPS. Always stretch your hands, elbows and shoulders before you perform push-UPS, performing circular movements in one and other side.

10 application of push-UPS, which are important to know

1. The closer you put your hands while performing push UPS, the more work the triceps. The farther apart, the more involved the shoulders.

2. If you want to simplify performing push-UPS, then rest against hands on a bench or kneel.

3. If you want, on the contrary, complicate the execution of push-UPS, put feet on bench or other elevation. The higher the legs are, the harder it will be to do push-UPS.

4. To increase the amplitude and increase the effectiveness of push-UPS you can perform them on special racks: stops for push-UPS. In this case, the body will sink lower and muscles to work stronger.

5. Stops for push-UPS not only allow to carefully pump the muscles of the chest, shoulders and triceps, but also significantly reduce the risk of injury to the wrists.

6. If you have no special stops, you can perform push-UPS on Ganesh, it will also help to reduce the load on hands.

7. Before pushups try to do exercises for the joints of shoulders, elbows and hands (circular motion of the shoulders, hands and wrists).

8. If you have weak wrists, use an elastic bandage, they will reduce stress on the joints. This is especially true if you plan to perform plyometric push-UPS (about which we will speak below).

9. To increase muscle mass try to do push-UPS a small number of repetitions using complex modifications or additional weight. But for weight loss, development of endurance and functional training to move in the direction of increasing the number of repetitions.

10. In the standard description of the exercises is allowed to make some adjustments, due to the different anatomical structure and flexibility. Define this position of the palms, which provide comfortable performing push-UPS.

How to learn to do push-UPS from the ground up: a plan

It’s okay if you’ve never pushed or had a long break in the gym and lost the skill. Doing push UPS everyone can learn regardless of gender and age! Of course, you’ll need regular practice, but to learn how to do push-UPS is not as difficult as, for example, to catch up.

The most important thing to remember if you want to learn how to do push-UPS from the floor efficiently and effectively: you should always adhere to the correct technique from the very first repetition of the exercise. Even if you start out with simple variations of exercise, be aware of proper form and technique.

In order to start doing push UPS from scratch, we offer you step program for beginners. Thanks to this scheme, the push-UPS can learn every!

Ready scheme on how to learn to do push-UPS for beginners

In order to learn how to do push-UPS on the floor, you will need to master the 3 stages of pushups. Need to deal with on a daily basis, you need to perform 3-4 sets of maximum reps in each set. Probably the first attempts will not allow you to do push-UPS more than 5-10 times, but every day you will progress.

If you feel that by the end of the week you have not achieved the desired progress, continue to perform the same modification of push-UPS for one more week. Go to the next level of difficulty better after you will be able to do push-UPS 30-40 times without interruption. Don’t forget about the correct technique push-UPS!

1 week: Push-UPS wall

Pushups off the wall – an exercise that is accessible to everyone. Such vertical push-UPS are a great introductory exercise that will help you further to master pushups.

Week 2: Pushups from the knees

The next level of pushups from the knees. Please note that even if push UPS from the knees, the body should maintain a straight line, the pelvis should not go up.

Week 3: push UPS from the bench

Once you have mastered pushups from the knees, you can move on to push-UPS from the bench. Attention, there is a caveat. The higher the bench, the easier you will overcome. So you can change the height of the surface, thereby slowly preparing himself for the push-UPS.

Week 4: Pushups

After three weeks of regular push-UPS your body will be ready to push-UPS. Remember that it is better to do less reps, but with full amplitude (elbows must bend to 90 degrees).

You can continue to progress in push-UPS, selecting the option with emphasis feet on the bench. There are also various more complex modifications of exercises on them will be discussed below.

How many times you need to do push-UPS: are diagrams of push-UPS

Reiterate that you should never strive for quantity, ignoring quality. In addition, it is not always necessary to strive to increase the number of repetitions. How many times you need to do push-UPS – depends on your goals.

So, there are several possible situations:

1. If you want to bulk up and increase muscle mass volume, then move in the direction of increasing weight and complexity. For example, use the disks from the rod or raise the legs on the bench. Circuit training: 10-12 reps, 3-4 approach.

2. If you want to lose weight and get relief, then move in the direction of increasing the number of repetitions. Perform 15-25 repetition in 5 sets. Weekly can increase the total number of push-UPS or move to a more complex modification.

3. If you want to develop endurance and functional strength, it also move in the direction of increasing the number of repetitions and choose a more sophisticated modifications of the push UPS on the floor, including plyometric.

An example of the schematic push-UPS for growth, stamina and weight loss:

An example of the schematic push UPS to increase muscle mass:

21 push-UPS in the sifco!

We offer you a unique selection of: 21 push-UPS in a visual GIF-animations! Proposed modifications of exercises divided into 3 levels of difficulty. Please note that the complexity of exercise is often determined by individual characteristics and the specific experiences of training, so graduation is not universal.

For gifs, thank you youtube-channel from Luka Hocevar.

Pushups on the floor: 1 level of complexity

1. Wide push UPS (Wide Push up)

2. Push UPS with elevated arms (Push up with Reach)

3. Push-UPS with a touch of the knee (Knee Tap Push up)

4. Push-UPS with a touch of the shoulder (shoulder Tap Push up)

5. Triangle push-UPS (Diamond Push up)

6. Push-UPS left and right (In Out Push up)

7. Push-UPS with walking in the direction (Lateral Push up)

Pushups on the floor: 2 level of difficulty

1. Pushups on one leg (Single Leg Push up)

2. Pushups with a jump to the chest (Tuck in with Push up)

3. Pushups-Spiderman (Spiderman Push up)

4. Pushups with raising the legs (Push up Jack)

5. Pushups with staggered arms (Staggered Push up)

6. Pike push-UPS (Pike Push up)

7. Diving-pushups (Push up Diving)

Pushups on the floor: 3 level of difficulty

1. Pushups on one arm (Single Arm Push up)

2. Pushups for archers (Archer Push up)

3. Pushups tiger (Tiger Push up)

4. Plyometric pushups (Plyo Push up)

5. Push UPS with a clap (Clap Push up)

6. Superman push-UPS (Superman Push up)

7. Pushups with medicine balls (Medball Push up)

Video training for push UPS in the Russian language

1. Comprehensive training: Chest muscles + Press

2. Top 3 pushups on the mass of the breast

3. Pushups: how to do push-UPS

Pushups is one of the fundamental exercises to strengthen the muscles of the upper body, General body development, improvement of functional training and endurance. If you are actively involved in fitness at home or in a hall, be sure to include pushups in your training.

See also:

• Pull-UPS: how to learn to catch up from zero
• Top 20 exercises for weight loss stomach without crunches and planks
• Top 25 yoga exercises for cervical and shoulder girdle

Arms and chest