Challenge training for 1 7 types of push-ups gender and not only

With this workout on 17 types of push-ups performed before failure, you can test your stamina and pump chest muscles, triceps and shoulders.

Your chest, shoulders, or maybe your triceps are behind a serious shake that will make them grow?

Or perhaps you would like to improve their shape and size by overclocking at the same time, metabolism to a maximum, while reducing fat percentage to single digits? You want to know what are types of push-ups for various muscle groups?

If you answered yes to any of these questions, then the program and methodology presented below may turn out to be exactly what you need.

The training described is complicated and will require you stress of physical forces, but as a result, every drop of sweat will be worth it.

• High-intensity training for muscle gain and relief
• Video – types of push-ups and their functions
• Training program
• Implementation Recommendations
  • 1. Explosive push-ups with cotton
  • 2. Push-ups on the fitball
  • 3. Push-ups with weight transfer on one arm
  • 4. Push-ups on an incline surface with a reverse grip
  • 5. Weight push ups
  • 6. Push-ups with offset to the side
  • 7. Push-ups “Spiderman” (“Spider-Man”)
  • 8. Push-ups on the surface with a negative slope (with emphasis feet into the wall)
  • 9. Cross-push ups (arm / leg)
  • 10. Push-ups with a touch of the shoulder
  • 11. Pause push-ups
  • 12. Push-ups
  • 13. Fist push ups
  • 14. Push-ups with a deflection in the lower back
  • 15. Wide-grip push-ups
  • 16. Push-ups on one leg
  • 17. Push-ups

High-intensity training for muscle gain and relief

Before the high-intensity training methodology (HIIT or HIIT) came to the rescue of the legions of desperate rolls spending countless hours of exercise at a slow pace and low intensity, and bringing them the desired release of fat at preserving muscle mass, for many, an attempt to maintain this balance ended in metabolic collapse and deplorable results.

Now, combining short ultra-intense approaches with short periods of rest and / or active recovery over a period of 15-20 minutes, motivated athletes can achieve phenomenal results in both muscle preservation and quick release weight. And although cardio often plays a major role when it comes to about getting rid of fat, for many it does not give the desired effect, when it comes to quality muscle volume.

If you perform a rapid series of strength exercises for different muscle groups to failure one after another, alternating with rest, sufficient only to recover to the next approach, the muscles are forced to work with greater return, in the target muscle groups supply more blood, and metabolism gets The strongest boost for overclocking. When used wisely you will certainly achieve a leaner and more muscular approach body.

The next workout uses the principles of HIIT mainly for the study of chest / shoulders / triceps.

Give it a try. Get used to it. Use wisely and yours there is nothing left for the breast to do but grow stronger.

Video – types of push-ups and their functions

We have already examined in detail the topic of how to push up from the floor, now it’s time to use the right one muscle pumping technique.

Training program

Types of push-ups	The approaches	Repetitions
1. With cotton	1	To failure
2. With feet on the fitball	1	To failure
3. With weight transfer on one arm	1	To failure
4. On a sloping surface with a back grip	1	To failure
5. With weighting	1	To failure
6. Offset to the side	1	To failure
7. Spider-Man Push-ups (Spider-Man)	1	To failure
8. On a surface with a negative slope	1	To failure
9. Cross-climbing	1	To failure
10. With a touch of the shoulder	1	To failure
11. With a pause	1	To failure
12. With a wave of arms up	1	To failure
13. Fist	1	To failure
14. With a deflection in the lower back	1	To failure
15. On a sloping surface with a wide grip	1	To failure
16. On one leg	1	To failure
17. Narrow grip	1	To failure

Implementation Recommendations

• Perform different types of push-ups as one giant approach with rest from 45 seconds to 1.5 minutes between each exercise (in depending on your skills and recovery speed).
• Each exercise needs to be performed for as many repetitions as as much as you can (AMRAP). Twenty repetitions per set will be mean you have great stamina.
• This training is designed for those who have at least a year. good training.
• If you are not so experienced (or just starting), training is best modified for safety reasons. If you are a beginner, the number of repetitions should be reduced, removed some movement and / or increase the rest time between approaches.
• Always start by warming up.

1. Explosive push-ups with cotton

These types of movements help develop explosive power. in the arms, chest and shoulders, it focuses on fast muscle fibers, the study of which will give you an impressive increase in volumes.

To complete this movement, you need to add some items in regular push ups.

Plyometric (explosive) push-ups mean what you need accelerate in the eccentric phase (negative phase of motion, then there when moving down). Do not pause below. Instead like move from the eccentric phase to the concentric one faster, that is, try to push the body up as fast as possible so that in at the end of the movement to get maximum speed and have time to do clap hands. Instead of stopping at the end accelerate, take your hands off the ground and pop. Land in the starting position and, keeping control, continue exercise performance.

2. Push-ups on the fitball

In this version of push-ups, one arm has to be stabilized body while you bring your other hand under the worker. So you you need to maintain balance and prevent your shoulder from twisting.

For its implementation, accept the standard resting emphasis; do one repetition, take your hand off the ground and wrap it in the opposite direction (reference), touch the ground and return to the place. Complete one repeat and do the same for the other side. Follow until get to the desired number of repetitions. The number of repetitions for this movement can be reduced due to its complexity.

3. Push-ups with weight transfer on one arm

In this version of push-ups, one arm has to be stabilized body while you bring your other hand under the worker. So you you need to maintain balance and prevent your shoulder from twisting.

For its implementation, accept the standard resting emphasis; do one repetition, take your hand off the ground and wrap it in the opposite direction (reference), touch the ground and return to the place. Complete one repeat and do the same for the other side. Follow until get to the desired number of repetitions. The number of repetitions for this movement can be reduced due to its complexity.

4. Push-ups on an incline surface with a reverse grip

This exercise is performed lying down, but the inside hands should look forward, this variation works out more muscles in comparison with the usual. Together with the chest, shoulders are included in the work, arms, legs, body muscles, and upper back.

To do this, grab the bar, the body must be inclined at an angle of approximately 45 degrees to the surface, socks rest against the floor. Take a back grip, slowly lower body to the crossbar and push out.

5. Weight push ups

This is an advanced version of regular push-ups that exists. long. Weighted push-ups use the same muscles, but load them harder. With added weight, this movement is better. reproduces the traditional bench press than simple push-ups. In addition, since weights must be kept in balance, for this movement is more involved muscle stabilizers.

Accept the standard lying down and let the partner put you on back pancake from the bar. Trying to maintain balance, do regular push ups.

6. Push-ups with offset to the side

This is a movement that requires more coordination and flexibility in Compared to simple push-ups, it uses external and internal side of the chest muscles, and also loads the muscles of the body.

Accept the standard lying down for execution, but put your hands a little closer to each other, and legs wider. Perform a push up. Then spread your arms wider, and legs together. Do the second push ups. Alternate until you complete the desired amount time.

7. Push-ups “Spiderman” (“Spider-Man”)

In addition to working out the key for push-up muscles, this movement also improves pelvic flexibility and mobility, as well as promotes good posture and mobility of the whole body.

To do the usual push-ups from the standard stop lying, but slightly spread your elbows on the way down. When the body goes down to the ground, pull the right knee to the right elbow, straighten and rise to the initial emphasis of lying. Repeat for the other side. Changing sides, perform the desired number of times.

8. Push-ups on the surface with a negative slope (with emphasis feet into the wall)

Negative bias push-ups focus on upper chest muscles to work through this stubborn area. At first, this movement may be difficult, but as it you will appreciate how well it loads the upper body (since the legs are not involved in the work).

To perform, rest your feet against the wall, the body must be at an angle of 45 degrees to the ground. Lower the case until you touch forehead floor. Push out.

9. Cross-push ups (arm / leg)

This movement is even more demanding on stabilizing muscles. body, as the arm and the opposite leg come off the ground at the same time. It must be done slowly, with perfect technique. slats.

To do the usual push-ups, but on the move up stretch your left arm forward while pulling back and up right leg. Lower your arms and leg to the starting position and repeat the same for the opposite side. Change sides and do the required number of repetitions.

10. Push-ups with a touch of the shoulder

This movement loads the muscles of the entire upper body, at the same time time forcing the muscles of the body to stabilize you at the highest point each repetition.

To do this, accept the standard push-up position, push out once, then hold the body in an abutment lying with fully extended arms. Extend your hand across the body and touch the opposite shoulder; repeat the following. Change sides as many times as you want.

11. Pause push-ups

By pausing at the bottom of the standard push-up you obstruct the spring reflex (muscle tendency to return neutral), which would otherwise help you on the way up.

To do the standard push-ups, but instead to immediately push the body up from a lower point, linger down for two full seconds. Then, in explosive motion, return to starting position.

12. Push-ups

This movement develops the rotational force of the muscles of the body, together with working on the pectoral muscles, shoulders and arms on one side time.

To complete, start with the chassis down to the ground, as in simple push-ups. Explosive lift your body outstretched hands, but instead of stopping, let one hand get off the floor. Raise this hand to the ceiling, fully turning the case in her direction. Keep your whole body straight roll onto your side of the foot during repetition. Repeat the same the most for the other side and do the desired number of times, and better to failure.

13. Fist push ups

This movement is a great way to avoid creasing the brush, which to one degree or another occurs with all other variations of push-ups (instead of the base of the hands, the load falls on the fists).

To do this, accept the standard push-up position, but push yourself against the floor with your palms not open, but with your fists. Push up in this position.

14. Push-ups with a deflection in the lower back

Bending push-ups (or Chaturanga Dundasana) requires more forces for combined body movements compared to others variations. In particular, with each repetition, you need to use the pelvis and the entire shoulder girdle. Chest mobility also improves. spine.

To do this, accept the standard lying down, fully lower body down, so that the pelvis touches the floor, squeeze and transfer the weight body on the heels. Put your pelvis up as high as possible holding out your arms so that the chest is fully extended, hold it position a second, then repeat.

15. Wide-grip push-ups

This movement is a great way to use all the large beams. pectoral muscles with emphasis on the lower part. In addition, due to the wide grip, more load goes to the chest and less on the shoulders and triceps.

To perform, press against the bar on Smith’s machine so that the case was at an angle of 45 degrees, as wide as you can, not forgetting to control body movements in all phases. Slow go down and with an explosive movement return to the starting position.

16. Push-ups on one leg

This is a great way to work with muscle stabilizers, together with this involving the chest, shoulders, triceps and body.

To do this, accept the standard resting emphasis, one leg rest in the floor and the other lifting up. Hold for weight one leg, for the next change to another, repeat.

Do not forget that the buttocks and the whole body must be tense, so that the body does not hang from side to side with each repetition.

17. Push-ups

This movement is an effective way to work out triceps for increase in their strength and volume. Compared to wide push ups With a grip, it suggests that the body will be as compact as possible. Keep your elbows pressed against your body and your shoulders tense.

To do this, you need to do the same as with normal push-ups, but hands should be turned a little inward and thumbs extended so that between them and index fingers a shape resembling a diamond has formed.

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