Push-ups from the floor for pectoral muscles: exercise program

At the present stage, there is simply a huge number of options for performing such exercises as push-ups: classical, with emphasis on fists, standing on the hands, etc. When doing a certain training, the necessary muscle groups are worked on. Practically all kinds of push-ups that should be done from the floor, can mean the use of objects. For example, the inventory that can be used includes balls, benches, chairs. However, you can always find another device for pushing away from the floor for the chest and other muscles. Create the body of your dreams is not so difficult, as it may seem at first glance. Everything will depend on the desire. In this review, we will talk about how to pump up the chest by push-ups.

Training complex without additional equipment

First of all, it is necessary to consider those exercises that are performed without additional adaptations. In these situations, the load distribution will depend mainly on the placement of the arms and the location of the body. What should be guided by performing push-ups from the floor for pectoral muscles? The training program implies that the wider the arms are placed, the greater the load will be fed to the corresponding muscle fibers.

To load triceps, palms should be placed as possible. If the arms are placed parallel to the body, the main load will begin to flow onto the biceps. In order to strengthen the palms, during the push-up the emphasis should be placed on the fists. Is the load during the push-ups not too high for you? Then try to do the exercise on one hand. You can also place a load on the lower back or upper back. If you are a beginner, you can lean on your knees and not on your feet to facilitate the exercise. In addition, this principle is characterized by push-ups from the floor for girls.

If you become guided by these rules, then in a short period of time you can pump absolutely all muscles. And you do not need to use additional equipment for this.

Exercises with the use of inventory

What else can be push-ups from the floor for pectoral muscles? A training program may involve the use of additional devices. Examples of equipment of this kind have already been given above. Performing exercises with additional tools is simple enough. It should be remembered that in order to work the breast, you should fall below the level of the hands. With this action, you can maximize the muscles.

Legs can not rest on the floor. They must be placed on a bench or chair so that they are taller or at the same level with the hands. With this action, you can shift the center of gravity. It should be understood that the higher you position your feet, the greater the load will get your hands.

What else should I mention when talking about push-ups from the floor for pectoral muscles? The training program may include the use of weighting agents. With their help, you can increase the load on the muscles, thus obtaining, respectively, the greatest effect. What should be remembered in this situation? First of all, you should pick up such a load, which will not prove to be an unbearable burden for you.

Why do we need polymetric exercises?

What else can be a scheme for push-ups from the floor? Particular attention should be paid to the polymetric exercises. The main purpose of such push-ups is to obtain explosive power. A similar type of exercise is necessary for those athletes who want to increase dexterity and speed of reaction. If for you the priority goal is to build muscle mass, then immediately it is necessary to remember that the polymeric push-ups from the floor for the breast in this situation will not bring much effect.

The main principle of the exercise is that it is necessary to push off as much as possible. The most common polynomial push-ups are exercises that are performed with cotton.

Can I train my shoulders with push-ups?

What can be push-ups from the floor for the shoulders? The most difficult exercises are those that are necessary to perform, standing on their hands. Naturally, if you are an unprepared person, then nothing from the first time you will not succeed. This type of exercise is designed to work out the shoulder muscles, triceps and upper body. To perform this type of push-up, there is no need for additional tools. The first effect will appear in a relatively short period of time. However, it should be understood that exercise is required regularly.

Technique of doing the exercise

The scheme for push-ups from the floor standing on the hands is the following: you need to put your hands on the width of the shoulders and bend over. After this, you should rest your hands on the floor, push your feet away from the surface in such a way that you manage to stand fully on your hands. You can also kick your feet into the wall with your feet. Care must be taken to ensure that both the trunk and legs are in a straight position when performing this type of exercise.

The view should be forward, not on the floor. This must be done so that blood does not flow to the eyes. Performing the exercise is required smoothly and accurately. It should be lowered until the head rests against the floor surface. You should not hurry.

The technique of performing an exercise with a narrow setting of hands

What other push-ups exist for the pectoral muscles? The program should include such an exercise, the fulfillment of which occurs with a narrow setting of hands. The load can be adjusted by changing the position of the palms and legs. This kind of push-up is a medium gravity. The bulk of the burden lies on the muscles of the chest and triceps. Brushes should be placed in such a way that the fingers (index and large) are connected. The rest should be as wide as possible. With this action, you can give your body the most stability.

In order to perform this exercise, you should do the following: put the body straight, hands should be placed as close as possible to each other. To depress it is necessary to begin with a position when the breast touches the floor. Hands need to be straightened completely.

What recommendations should not be forgotten?

What recommendations should be considered when performing push-ups from the floor? For girls and men are almost the same rules. They are as follows:

1. In order to increase the amount of muscle, you need to perform no more than 4 approaches for 15 repetitions in each. Otherwise, muscle fibers will be burned. Accordingly, the desired forms will not be achieved. In other words, if you do not pursue endurance in your goals, then the number of repetitions should be kept to a minimum. However, in this case, the complexity of the movement and the load must be increased.
2. The position of the trunk and hands during the execution of the training program can affect the level of complexity.
3. Carrying out the training program, you should constantly increase the degree of load (in increasing order). Push-ups for women and men should begin with gentle loads (emphasis on the knees, stand under the arms). And only with the improvement of the body should you try to ensure that the exercise is carried out on one hand or standing on his hands.
4. Performing push-ups for the breast is enough once a day. There must be several approaches.

Conclusion

In this review we have cited as an example a training program, which is built on push-ups. Naturally, not everyone can boast of the fact that they can perform even the most complex exercises. However, in the presence of desire and purpose, as well as with the regular execution of the training program, you can get what you want. It is worth to wish you luck in this rather difficult process, as it will be necessary to try to improve your physical fitness.