Push-ups are the first thing that comes to mind when we talk about body weight exercises for the muscles of the chest, shoulders and arms.
There is no more affordable way to train than to take an emphasis lying down and start pushing up from the floor.
In addition to the obvious immediate load on the pectoral muscles and shoulder girdle, classic push-ups – this is the basis, starting from which you can learn many tricks using dead weight, such as bent arms, raven posture (also called frog stance) and a weight bar.
In fact, modest push-ups are at the core of all exercises, based on repulsion.
In this article, we’ll talk about everything you need to know – how to do push-ups from the floor and how to move on to more advanced variations when you feel you can more.
- The correct head-to-heel push-up technique
- What muscles swing?
- Hand position
- The position of the elbows for push-ups
- Shoulder position for push ups
- Head position for push ups
- Lower body position for push ups
- Push ups
- Frequently Asked Questions and Problems
- After the basics: advanced push ups
- Flat back strap
- Flat Back Pushups
- Pushups help develop a strong elastic body
- A solid foundation for what you like
- Get a strong body without weights
- The correct head-to-heel push-up technique
- What muscles swing?
- Hand position
- The position of the elbows for push-ups
- Shoulder position for push ups
- Head position for push ups
- Lower body position for push ups
- Push ups
- Frequently Asked Questions and Problems
- After the basics: advanced push ups
- Flat back strap
- Flat Back Pushups
- Pushups help develop a strong elastic body
- A solid foundation for what you like
- Get a strong body without weights
The correct head-to-heel push-up technique
One of the most popular questions: “What muscles work push-ups? “For most this question will seem silly, but we consider it, if only because they ask it very often.
What muscles swing?
If you perform push-ups correctly, then almost everything! Of course, the arms, shoulders and chest are most involved. But in maintaining balance also involves the muscles of the abs and back, and if you will be pressed as shown below, then even the lower part body.
So, with a proper push-up approach, you can turn it into an exercise on the whole body. For a proper push-up technique, let’s start with the position of the hands and we will move up (or, in our case, down).
Hand position
Hands should be shoulder width apart, palms extended.
Pay attention to how to put your hands – ideally fingers should look forward but for some people with problems carpal areas more convenient if the palms are slightly at an angle to each other. This is normal, and this is a way to get along with push-ups, if you have pain in your hands.
Better, however, if you first strengthen and think brushes to avoid such problems. Under the link you will find brush strengthening program.
To determine the correct width, place your arms at your shoulders, protrude the thumbs to the sides so that the fingertip is slightly touched the shoulders. You can adjust the position for convenience, but here such a not wide and not narrow rack – something that you necessary.
There are many different variations of push-ups: on fists, on the back of the hand, with palms turned back, narrow push-ups, tiger push-ups, etc. They all have their own function and benefits, but it’s best to start with the most basic form, described here: master it, and then move on to others when Feel more confident.
Different exotic pushups look cool, but the bottom line is to become stronger, so the basic form for a start is quite will do.
The position of the elbows for push-ups
Elbows should go along the sides.
Regardless of where the fingers are pointing, I recommend so that the elbows go in the same plane with the middle finger. Across middle finger and elbow should pass an imaginary straight line.
If you do so, then the elbows will be pressed to ribs.
When practicing this position, you will notice that when push-ups you wrap your elbow back, and your elbow cavities in the upper position look forward. This movement does not come from the hands and elbows, but from the whole arm, as the rotation actively engages internal muscles of the shoulder bag.
The correct arrangement of body parts in itself will give you greater strength in the shoulders and will reduce the risk of injury.
Of course, this will also make push-ups more difficult for fulfillment than if you allowed yourself relief. But the difficulties in the beginning means that you will become stronger and better than if you saved energy on technology.
Shoulder position for push ups
The shoulders should be above the hands.
Let’s now consider the position of the shoulders.
To begin with, the forearms and shoulders should be on one straight, shoulders should be directly above the hands. When you do push-ups yourself, you need to move strictly up and out, without so that the body goes back to the heels.
This will require attention and discipline as you begin. get tired.
Take care not to make as many repetitions as possible, instead focus on form and technique.
With the development of strength, you can slightly extend your shoulders forward, so so that they are above the brushes. This forward bend is great a way to build techniques for exercises such as the bar and handstand push-ups.
And it all starts with simple push-ups!
Head position for push ups
The head should be in a neutral position.
The head position for push-ups is quite simple, but in order to hold it, some concentration is required.
We need a neutral stance, with some retraction – but not lowered – chin. This position will allow you to keep a direct line from temechka to heels (see next paragraph).
You need to pay attention to how you hold your head and to strive for this neutral position, as many people stretch their chin to the floor, and this follows to avoid.
Lower body position for push ups
The lower part of the body during push-ups should remain motionless.
As mentioned above, push-ups are an exercise not only for upper body.
If performed correctly, they also engage the lower body and develop stability and strength throughout the hull.
Squeeze your buttocks, strain your knees in a straightened position, legs bring together as tight as you can. It should be a feeling that your body is a solid bar, from the top of your head to your heels.
It looks like the correct form for push-ups, and it is she let you get the most out of your time on this exercise.
Push ups
Now that you have an understanding of structure and directions perfect push-ups, it’s time to look at him in dynamics.
Check out this video, it has a full explanation of how perform push-ups with the correct technique:
Note with advertising.
Remember that one of the fundamental points in the right push-ups are a tense and motionless body.
If you keep your body position tense state, then when you go down, you don’t have there will be no choice but to do the right thing push ups.
Move up and down while holding the body straight so that your whole body represents one straight line. Shoulders, back and hips should fall and rise at the same time, and not so that one part of the body pulls the rest.
Frequently Asked Questions and Problems
Although push-ups are among the most basic exercises, for for many people it presents a problem. Here are the most common questions who are asked about push-ups, and our answers to them.
- What if I can’t get out even once?
Start on your knees. If you can’t, start on your knees with an emphasis on a chair or chair. If you can’t from a chair, do from a table or lean against the wall and do push-ups, leaning on your socks.
Do not forget about the form, continue to work on the exercise, and in the end you will be strong enough to fall on floor and do full push-ups.
- What if my joints crackle / snap when I push up?
If you feel pain during push-ups, stop immediately and seek qualified help.
If this crunch / click is not painful, make sure that you have correct execution technique and, if something is wrong, correct maybe this will help. If the crunch continues, then if it does not causes pain, you can continue the exercises. Perhaps, however, you it is necessary to slightly reduce the amplitude of motion, and continue to do such modified pushups.
It often happens that these articular murmurs disappear as how do you build strength.
- Is it possible to do push-ups every day?
Yes. Again, as long as you execute them with the correct form, you can do them as often as you like.
- Why is there a photograph of a woman in every fitness article, which somehow terribly wrongly wrung out?
I have no idea, but I’m glad you noticed. Let’s go with your parties will adhere to higher standards.
- How many times do you need to push up?
As much as you can, as long as you are able keep in good shape and technique. I do not mean that each approach needs to be done to failure, and I also do not mean that no need to try to do more, stopping at achieved.
I mean, what you need to start and end with a good form and technique, and continue as long as you are able to support.
It doesn’t matter if you can do 50 push ups alongside if in the process you hang out. It would be better to do five, but to put all efforts into them so that already the fifth one is given to you with difficulty. Just do as much as you can, but keep your elbows pressed, shoulders in correct position, and lower body – direct and intense.
Personally, I am not a fan of a large number of repetitions. Three sound an approach of 15 push-ups with an impeccable shape means that you ready for more. Start with fewer reps per approaches, focus on technology, and then gradually increase the number of repetitions in each approach.
This is a great way to progress, develop the right shape and stamina for more complex things.
After the basics: advanced push ups
Ready for hand push-ups, explosive push-ups and straps?
Alas, you are most likely not ready for them, but it’s not means that you cannot make some modifications to regular push-ups in order to add complexity.
Yes, maybe they don’t look so cool in the hall or on the court, like any others, but straight back push-ups is mine favorite step towards more advanced exercises. It goes still heavy load on the case and general stabilization.
Flat back position is a classic gymnastic exercise that has been used by gymnasts for decades to develop muscles of the body, maintaining the correct form and technique in performing even the most difficult exercises.
Do not worry, we do not arrange acrobatic studies here we are going to, instead we will be engaged in the development of power.
Usually this position is mastered on the back, but today I will show you how this is done in combination with the emphasis lying down, this position is different sometimes called the bar.
Flat back strap
A flat back strap is a great isometric exercise. to hold the desired position. In this video I will show you what in general we are talking about:
From an emphasis of a lying (level):
- Pull the neck back a little.
- Make your shoulders rounded and raise your back to the ceiling.
- Make your lower back completely flat.
- Tighten your hips and legs, press your calves to each other.
You are now in the “flat back” position.
Just like you did when you learned to do ordinary push-ups, take time to delve into the details of the strap with flat back, try to keep key points in memory.
Start by standing in this position for 10 seconds, gradually increase the time to 3 sets of 30 seconds. Can try to hold it, say, a minute (or more), but instead in order to stand longer, try to make it dynamic so as I will show below.
Flat Back Pushups
In the process of mastering an isometric bar with a straight back, you you can add dynamics to it and work on this variation push ups. The main difficulty here is keeping fit both push-ups and the bar itself as you get tired.
The main thing in this exercise is to maintain a flat position. back if you will chase the number of repetitions and lose form, it will not do you any good. Better take a break and try again after a short break.
Do not sacrifice the form for repetition.
In this video, I will demonstrate straight back push-ups in action:
From the plank with a straight back:
- Sinking down, maintain a flat back position.
- The whole body must be tightly tight.
- From the starting position, go down as low as possible, then return back.
- Keep your elbows apart.
These are push-ups in the position of the flat back strap.
Pushups help develop a strong elastic body
That we constantly pay attention to the correct form, body position and “elasticity” push-ups applies to all exercises on the upper body and will be useful to you in any related skills.
If you can keep your body and shoulders in the right planes, then in Combined with strong wrists, arms and a stable body, finding balance for a handstand will be given to you substantially easier. Each link in this chain must be strengthened, otherwise you hit the wall in your progress.
It’s much better to start correctly than to try to hold out later. missing items retroactively.
A lot of dynamic tricks, such as, say, a wheel, any jumping on hands and other energetic things, based on the strength of the upper body parts as the basis for movement.
Basic push-ups and push-ups in the bar with a straight back – include them in your training program and you can focus on learning new movements, not limitedness, caused by a lack of strength as a result of deficiencies in the main things.
A solid foundation for what you like
Push-ups are a prime example of back-to-back workouts basics. ”
If you are just starting out (or returning to classes), these basic and fundamental movements should become the backbone of your workout. Their benefits are more than simple obvious muscular work, as they then serve as a support for much more complex skills.
After all this, I will not recommend doing one and those the same exercises until the end of life.
In no case.
It’s just that if you start training correctly and focus on the right things, you will succeed much faster, giving you the freedom to experiment and explore much faster than if you tried to cut way.
Continue to exercise in push-ups, focusing on the shape and technique, and you will set the stage for confident progress forward.
And if you want to develop the same power throughout your body, start with our weight training circuit. (link to video)
It includes push-ups and five other exercises for development a strong body without weights, including variations of each movement, from beginner to advanced level, as well as tips on compiling training sessions to help you tailor your classes level.
And these workouts are available to you in any way.
This is an ideal plan that you can take with you on the road or which you can do even on a busy day to continue work on strength and achieve your goals.
Get a strong body without weights
Get strength and flexibility – no matter where or when you will to train – with the help of six lessons in our video course weight training.