8 week program of push- ups from the floor for increase quantity and quality

How much can you do push ups? twenty or 3 0? fifty? More? Perhaps you are a beginner who can do something in just 5 repetitions. At the word “exercise”, the first to come to mind push ups. They are chosen first. Decades and maybe For centuries, men have considered push-ups to be a true test. strength, but also masculinity. What could be easier than just falling and start swinging?

Despite all this, for many years the attitude towards push ups varied. They could both be in the system keeping fit, so be out of it. In the military and some other fields this exercise is used as part of a physical fitness test, but however, it disappears from sight bodybuilding.

It doesn’t matter if you are obsessed with functional training, or you are a conservative supporter and guru of the old school, and maybe you just want to incorporate this classic exercise into your current the program, in any case, push-ups is one of the powerful additions to any training system. Thanks to many benefits ranging from increased endurance of individual muscles and to increase tonus in general, as well as strengthening strength and the stability of the muscles supporting the body, it would be foolish not to include This is an exercise in the training program.

Because the emphasis in programs to maintain good physical forms shifted towards work with the weight of your body, perhaps you I want to learn how to push up more times. After all, as well as performing pull-ups, push-ups on the bars, exits by force, squats on one leg, you can test your true genuine strength and durability. These exercises are also proof of complete control of the body. Increase reps, increased strength and muscle endurance should become a priority in your self-study program. Besides, push-ups should be a significant part of your workouts.

• 8 week beginner push up program
  • First and second weeks
  • Third and fourth
  • Fifth and sixth
  • Seventh and eighth
  • Check
• Floor Push Up Program Table
• Perfect Exercise Workout Plan
  • Tip for the first day of the first week
  • Muscles that swing when pushups
  • A brief description of the training system
  • Three days to achieve results.
  • More than just working with pectoral muscles
  • Strengthening the muscles, you change yourself
  • Go through the program to the end

8 week beginner push up program

Below is a program designed for eight weeks, which guarantees an increase in quantity and an increase in quality performed push ups. Getting used to serious, regulated system, you will be sure that you are improving the technique of doing this a classic and effective exercise for muscle development.

For the duration of the program, eliminate heavy bench press. When you do the bench press too often bench, as well as other difficult and difficult exercises, may It takes a long time to recover. Besides in addition, as a rule, it has a significant impact on shoulder joints. So these exercises should refuse.

Since the strength and elasticity of the press are an important factor in doing push-ups, make sure that in your program enough exercise to work with these muscles. If your abs is weak, most likely you will perform push-ups incorrectly, bending or tilting the waist.

In the process of working on this system, make sure that you do the exercises properly. Hands should be slightly wider than the shoulders, you should lower until the chest touches the floor, and then need to be repelled in such a way that your back is straight, and in the muscles that support your body, tension appeared.

First and second weeks

Your first step is to do a short preliminary checks. Do as many reps as possible with good equipment and without delays at the top and bottom during their implementation. Get the most reps. This will be the basis for your further actions. If you have recently trained nursing muscles, shoulder muscles, or triceps, make sure enough has passed a lot of time before starting the test. It will allow you to be in the best shape to get the best result.

• first determine your maximum to which you will seek. Start with about four times the result you achieved during the preliminary checks. For example, you could do twenty push-ups, then your The new goal should be 80 repetitions. You should now complete as many approaches as necessary to achieve the set goals. You can do twenty push-ups in the first approach first, 15 – in the second, 12 – in the third and so on until it is typed 80 repetitions
• during the first week between sets, rest for one minute. During the second – 30 seconds. In addition, work to the total number of approaches required to achieve the goal, each times decreased
• conduct classes twice a week
• if you want to add some extra exercises to breaks of this program, feel free to include bench presses on an inclined bench, narrow grip bench presses on an incline bench, standing bench press, frontal lifting and push-ups on the uneven bars. But remember, doing these exercises, no need to overload yourself

Third and fourth

By this time, you are already doing a lot of repetitions while reducing time to relax. Over the next two weeks you will increase frequency of exercise, total number of repetitions and continue to keep your rest time to a minimum. You You will effectively improve the overall stamina of your muscles.

• increase the frequency of doing push-ups up to three times a week. TO by this time you should get used to more frequent execution exercise, so don’t worry about strength training, which can be combined with this push-up program
• increase the number of repetitions by more than even 150% of original goal. In accordance with the example described above, your new total number of repetitions should be 1twenty . Maybe the number may seem big, but just do as much approaches as required
• rest is still only 30 seconds or less. Your the goal should be to eliminate breaks between sets so that you were able to perform more repetitions in one approach
• keep a close eye on the form and technique push ups

Fifth and sixth

Over the next two weeks, you will increase the frequency again doing exercises and the number of repetitions, and also reduce time to rest. Most likely you will be able to perform a large number of push-ups, which means it’s time use alternative techniques for their implementation: change position hands and elbow angles.

• execution frequency should be increased up to four times a week
• rest between sets should be reduced to 15 seconds
• the total number of repetitions needs to be increased by another 50% from original goal. According to the example described above, you should do 160 push ups
• experiment with different arm positions and elbow angles: use a narrow or wide angle of the elbow, press your elbows to the body or spread them apart, etc.
• it will not be superfluous to emphasize again: keep doing push ups are correct. You can’t do repetitions and approaches in a hurry just to get more push ups

Seventh and eighth

The last two weeks will be, to put it mildly, exhausting, especially if you are additionally engaged with elastic tape and do it regularly. During this period you again increase the number of repetitions and the frequency of push-ups, as well as reduce the rest time between sets. Add some new and difficult ways to do exercises to increase program intensity

• frequency of classes should be increased up to 5 times a week
• try to keep your rest time within 15 seconds and less. When doing the first few approaches, you should rest only a few seconds, and when doing further approaches – gradually increase this time to 15 seconds
• the total number of repetitions needs to be increased by another 50% from original value. Yes, for the example described above, it should be equal to twenty 0 push-ups
• keep using different hand positions and different elbow angles
• include multiple push-ups with one hand or one elevated foot
• again, follow the exercise technique

Check

Now is the time to check the results. Perform this test in the same way as preliminary. This time you should notice a significant increase in the number of push-ups you can perform as well as feel the muscles of your shoulders become stronger and more resilient.

After these eight weeks you will feel that you have become stronger and can do push-ups advanced technology. In the future, you can either support achieved results or set a new goal by starting a set of exercises anew.

A difficult embodiment of push-ups: “typewriter”

Floor Push Up Program Table

By following this training program, you are seriously work on the pectoral muscles and increase your base indicator, at least, to a sufficiently high test physical readiness checks (push-ups section).

For example, on Monday of the first week you should do 3 set of 10 push-ups, rest for 10 minutes, and then perform 2 Approach of 10 push-ups.

Remember: do not start any training until be ready for them physically. Consult your doctor. before doing any of these exercises.

Perfect Exercise Workout Plan

4 weeks / 3 times a week / Level “Master”

Tip for the first day of the first week

This perfect push-up lesson plan not only trains pectoral muscles. Using the rotation of the stop, you can work on the muscles of the entire upper body. Perfect push ups help to affect only certain muscles so that increase their strength. If you are unable to complete all the necessary repetitions of the exercise right away, kneel down and in this position complete their implementation.

Muscles that swing when pushups

First of all: pectoral and shoulder muscles, as well as triceps shoulder muscles (triceps) Secondarily: the biceps of the shoulder (biceps), forearm, abs, quadriceps hips

A brief description of the training system

This training mode uses rotating stops that allow you to work with the muscles of the upper body more powerful and stronger, so your body will most likely be look around. The unique design of the tool used in these classes, allows you to stimulate all of these muscles. In such training system makes full use of all possible advantages.

This lesson plan will have the greatest impact on your the muscles. It is designed for those who want significant changes and incredible results.

Three days to achieve results.

Exercises from this training regimen are required only three times per week. By doing this, you will perform push-ups affecting your pectoral muscles, shoulder muscles, and also on all muscles of the upper body. In each exercise group there is something new that allows us to achieve results that never been before.

Since in this scheme, at least between classes 48 hours, it is possible to add other sets of exercises outside the main schedule of this plan.

More than just working with pectoral muscles

The scheme offers a complete system of ideal push-ups, thanks to which your arms, shoulders and chest will become stronger. At the same time, the muscles supporting the body will become more stable and, in addition, grip strength will increase.

Strengthening the muscles, you change yourself

The ideal push-ups of this exercise pattern are very different from standard methods for their implementation, mainly, the height of the stop and the possibility of its rotation. Carrying out various groups of exercises, which are used in this training mode, you will be wrong just use stabilizing muscles and overcome everything great tiredness. But all this will make the top of your body is superb.

Go through the program to the end

Do not even think that such a routine is simple. It is very complicated. Many who take on this program even those with tangible fitness experiences will find that they don’t able to complete the number of repetitions required especially in the early stages.

This should not discourage you, as the whole point of the program consists in self-development and overcoming oneself.

A workout mode with perfect push-ups generally takes you to a new development path for your body. All that is required is to learn and improve some new exercises and properly tune in psychologically. This training scheme will allow you become stronger and slimmer, and also get so good a physical form that you have never had before.