Most people will tell you that pushing up your arms just won't work out. They are both right and wrong. And now we’ll try to explain why.
Of course, with the help of push-ups you can develop the muscles of the arms, chest and shoulders. This is a favorite karate exercise.
For physical education students, this is a favorite way to punish naughty students. And for you - it can become a valid tool for pumping hands.
However, we immediately make a reservation that it is possible to achieve such hands as iron Arnie with push-ups impossible.
With standard push-ups, you lift 70% of the mass of your body. Raising your legs on the bench - you increase this percentage. An option to solve this problem is to use weights.
But, do not immediately discard this exercise as ineffective! To increase the shoulder volume by a couple of centimeters and increase strength indicators - this is quite possible.
In addition to the development of muscle strength in the upper body, push-ups are useful for:
This exercise is a simple and painless way to train your torso when you do not have enough time or money to visit the gym.
The frequency of training using push-ups, as well as the number of repetitions and approaches, depends on your goals:
Over time, the number of repetitions will increase, volumes may decrease. You do not train strength, but endurance.
To warm up the muscles before a workout, do a little warm-up. Warmed up? Then proceed to the exercise!
Talk about reverse push-ups. With their help, you can load the triceps as much as possible and remove the load from the chest.
To pump up triceps this means, for the most part, to pump up your hands. After all, triceps makes up to 70% of the muscles of the upper arm, and biceps - only 30%. In particular, it is therefore useless to swing biceps alone for 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 the support.
Option 1 (easier):
Ideally, of course, use a sports bench.
The elbows will go up. Keep them parallel.
Option 2 (more complicated):
Now about the use of weights. In reverse push-ups, you can increase efficiency with extra weights. Recommended only for the second option when you are using 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 pancakes and put the right weight on your hips. If there are no pancakes, use any convenient weight (for example, a dumbbell, weighting materials, a satchel). A good idea always comes after desire. The most important thing is to keep safe!
It is allowed to use the help of a partner - put him on top (better partner, it is easier).
Try it if you are strong enough.
Go to the burden should only be when your muscles are strong enough. And for the first time you should learn how to do back push-ups without weight.
On the reverse push-ups for triceps it would be possible to finish, however, in order to illuminate the issue most fully, below we consider two more types of push-ups. This is a classic (push-ups from the floor) with different arms and vertical push-ups.
The first exercise will help you tone the entire upper body, and the second will be a real test of the strength of the arms and shoulders.
The most convenient and cheapest way to train is push-ups from the floor. The chest, triceps, and shoulders work in this exercise.And here, gentlemen, attention: muscle groups that will be maximally loaded depend on the position of your palms.
We give 4 options for the position of the palms and 2 positions of the elbows.
There will be 5 varieties of exercise in total. Experiment which muscles you feel more in each case.
Elbows when lowering the body go in opposite directions. Most of the load gets the chest.
You can combine these options, doing 10-15 repetitions for each case.
This exercise (without extra weight) can not build muscle, but it will work fine as a charge or to maintain the overall tone of the muscles of the chest and arms.
You can not linger.
Frequent errors - the pelvis falls down or bulges up.
You don’t need to do this!
This is at the same time the most effective and technically most difficult push-ups. It is used to train the arms and shoulders. The chest in this case does not work. We recommend practicing such push-ups to very strong and trained people.
Vertical push-ups are not suitable for everyone, as a sharp change in body position can lead to loss of consciousness.
If you are a fan of push-ups, we recommend that you purchase special stops for this. Each emphasis 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 shoulder, chest.
If you had wrist injuries, this is a great way to avoid joint pain, as the hand does not bend, as in the case of push-ups on the floor.