Push-ups on the shoulders. Training program: push-ups

Push-ups are a simple and effective exercise that emphasizes the development of the triceps. It is this exercise that will best influence the development of the posterior and lateral fascicle of the triceps muscle. Observance of the technique of execution of this exercise guarantees a strong "inflation" of the upper arm. Regular exercise of this exercise ensures the growth of not only muscle mass, but also the thickness of the muscular group. When performing push-ups from the bench you need to know a few nuances.

Nuances and advice

1. During the entire time of the movement, the concentration of the load will be transferred from one muscle to another. Thus, when lifting from the lowest point, the pectoral muscles as well as the anterior part of the shoulder will be used as much as possible. The higher the athlete rises, the stronger the load shifts toward the triceps.
2. It is very important to follow the technique of lifting at the highest point. Here, in no case can you raise the elbow joints in the sides, since this not only relieves the load from the triceps, but also threatens to injure the shoulder.
3. Push-ups from the bench require maximum concentration on the elbow position. When lifting from the lowest point to the highest point, it is necessary to make sure that the elbows are as close to the torso as possible and laid back.
4. The palm rest will play an auxiliary role and help not to build elbows in the sides. To do this, they need to be placed a little wider than the width of the shoulders.
5. The position of the head should be strictly level, and the sight is directed forward. Any inclination of the head is prohibited.
6. To get maximum efficiency from the exercise it is necessary to rise to the full alignment of the hand. But with fully straightened arms, you can not fix the elbow joint, it should be in a free position.
7. At observance of technics of performance and full working amplitude the sportsman does not require additional cargo. The use of extra weight makes sense only for athletes with more than 1 year of training.
8. Those who are just beginning to comprehend this exercise, do not take extra weight. In addition, it is recommended that you lower only half of what is possible. With the passage of time and growth of the triceps, you need to drop lower and lower.
9. Push-ups on the shoulders from the bench will be most effective in the lower half of the amplitude.

Program of push-ups

The key to success is a correctly formulated training program. Push-ups are a multifunctional exercise, as it involves a large number of muscle groups. Each training program is made taking into account individual characteristics of a person. The composition also takes into account the muscle group, which should receive the maximum load. This is important, since the distribution of the load depends on the setting of the hands of the person. Push-ups on the shoulders require a narrow setting of the hands, the development of the pectoral muscles improves with increasing distance between the palms. The training program for push-ups is also made taking into account the age of the person.

How often it is necessary to train

The frequency of classes for absolutely any program will be from 3 to 4 times a week. This choice is justified by the fact that between each training day there should be 1 day of rest to restore the body's strength. Push-ups on the shoulders or any other muscle group are best divided into 5 sets (approaches). Between each approach, the break should be 1-1.5 minutes. If absolutely necessary, you can increase this time to 2 or 3 minutes. But it is important to understand that the longer the rest time, the less the intensity of training, and, consequently, the less effectiveness. To increase the effectiveness of training, you can press not on the palms, but on the fists or with cotton.

Recommendations for program execution

Follow the next advice is strongly recommended not only for beginners, but also for athletes with experience.

1. It is very important to follow the sequence of the program. It is always necessary to start from the first week of the written program, even if there is already experience in this matter.
2. Rest is equally important, as are the exercises themselves. That's why you need to give the body enough time to recover.
3. Nutrition - this point is even more important than push-ups themselves. Observance of only the training program, without following a diet, will give only half of the possible result.
4. The last important thing is enough sleep. It is recommended to sleep for at least 8 hours to recover.
5. It is recommended that push-ups from the floor for men and women on the program also because this exercise has a positive effect on nervous innervation.

Technique for push-ups

How to do push-ups - this is the most important issue of this topic. It is important to know that the technique of performing the exercise varies greatly depending on the setting of the hands.

With a narrow set of hands, you need to turn your palms towards each other so that they touch the tips of your thumb and forefinger. The starting position on arms outstretched. Slowly going down, you need to reach the bottom point, and after that a powerful push to return the body to its original position. After lifting, the triceps should be subjected to static stress within 1-2 seconds.

A traditional position for push-ups is a wide setting of hands. Push-ups on the shoulders are most effective with this kind of hands. In this case, the palms are located at a great distance from each other. It is important in this case to rotate the brush at an angle of 45 degrees. This is done in order to avoid a strong overload of those muscles that are responsible for the rotation of the shoulder joint. The effectiveness of this exercise will directly depend on the bottom point of the body. The lower the athlete, the more effective the exercise will be.

For more advanced athletes with experience, it is recommended to press from the support or with cotton to increase the distance between the top and bottom point.

Breathing at push-ups

An important moment in the exercise will be the breathing process. When lowering the body down, you need to inhale with an emphasis on bloating. If everything is done correctly, then at the bottom point the abdominal cavity of the athlete resembles a ball. When climbing upward, air is slowly released, and the abdominal cavity is retracted. It is this special technique that professional athletes adhere to.