Push-ups are an exercise familiar to us since childhood. Don’t forget about it now! The push-up is considered one of the best all-around upper body exercises for a reason. It develops not only the muscles of the chest, but also the shoulders and arms (especially the triceps). It is convenient that no special devices and simulators are required for push-ups.

How to do push-ups? You can do push-ups at any time of the day: in the morning you will tone your muscles, recharge your batteries before lunch, and in the evening you can relax after hard work. Do multiple approaches. First push up 10-15 times, rest for one minute and push up 8-10 more times. If you still have strength, do one or two more approaches. A few minutes a day – and your torso will be in great shape!

We offer you several options for push-ups: depending on the position, the level of load on different muscle groups changes.

Two classic push-up options for women and men: arms shoulder-width apart, elbows along the body.

Emphasis on the knees
It will be easier and more convenient for women to do push-ups in this position: rest your knees on the floor, cross your feet and lift them up. In the starting position, the weight of the body falls mainly not on the knees, but on the arms and shoulders. Slowly bend your arms and lower yourself towards the floor. Do not spread your elbows to the sides, try to keep them along the body. You should feel tension in your muscles.

Emphasis lying
Feet slightly apart, arms shoulder-width apart. Do not bend in the back, the body should be one diagonal line. Lower yourself slowly to the floor. The elbows are pressed to the body. Don’t raise your head, look down. This option is more suitable for men.

Try to do the exercise correctly, only then it will bring the expected result.

You will achieve better results if you periodically change the position of your hands during push-ups:

Far. Spread your arms as wide as possible, fingers pointing out to the sides. Pushing up in this position, you train the muscles of the chest. The range of motion is minimal.
Narrowly. The arms form a right angle at the elbows. Thus, you strengthen the upper part of the chest.
Head up. If you find it difficult to push up from the floor, try resting your hands on a chair or cabinet. The higher the support, the easier it will be to perform the exercise.

Push-ups are very strengthening the body, and especially the arms. If everything is done right. Most common form push-ups – on the palms. Push up as you wish, as long as you are healthy! Let’s start in order.

For unprepared women, it is better to start with the least load. The simplest thing to do is wall push-ups. Take a step back, hands forward just below shoulder level. In width – the wider, the more pectoral muscles are included. The smaller the step from the wall, the less the load. And if you still need a result, then the load should be tangible. It is advisable to touch the chest to the wall.

Breath. While bending the arms – inhale, when straightening – exhale.

If you’ve never done push-ups with your fists, it’s best to start on a softer surface than just the bare floor. It can be a carpet or a special tourist rug. On gentle hands, the skin can be erased very quickly, which is rather unpleasant.

As the hands and skin on the phalanges strengthen, you can painlessly push up just from the bare asphalt. If you are going to do push-ups on your fingers, consider these recommendations too. In all exercises, you can load fingers instead of palms or fists!

If it is necessary to load more pectoral muscles, then when lying down, it is necessary to turn the hands inward by about 45 degrees, and place the arms about one and a half times wider than the shoulders. You can do more – experiment!

If it’s still hard to do on the floor with a straight body, then an easier option is to start push-ups from your knees. Don’t forget to put something under your knees, kneecaps are very easy to injure! We don’t want injuries! The body must be kept straight, do not bend. A straight line – from the knees to the head.

There are really a lot of push-up options. Deltas and trapezoids work more if the hands are placed on a line at head level. Another option is to put your hands on a line above your head. Here they can again be placed shoulder-width apart, or you can – both hands together. Try!

If you have prepared enough, and the load is not enough, there is a way to increase it. We take an emphasis lying down, and throw our legs on a sofa or chair. The higher the legs are, the harder it is to push up. Again, you can vary the width of the spread of the hands. Don’t forget the straight body!

There is another interesting method: push-ups for a while. Very slowly, very evenly down. It is better to watch the stopwatch. Only once, but 30 seconds – one minute down (up to 2-3 minutes). And up – well, if you go up at all! Loading is easy super!

If you do two approaches, then in five minutes you will be very cool loaded! Be sure to rest between sets of this slow push-up, but don’t overdo it! Breathing and heart rate restored – and forward! The break should not be so long that the muscles forget that they are in training!

If the muscles shake during push-ups, then this is their reaction to a very “interesting approach”! Everything is fine, soon everything will be under control, under yours! In this exercise, breathing is voluntary. For some reason, many people detain him, which is extremely wrong!

And, finally, for the trained and very stubborn – just an extra way of push-ups! Stand on your hands near the wall. That is, the legs, respectively, at the top. Then everyone already guessed what to do! Yes, do push-ups too! The loads are large, and here is also the inverted position of the body! Therefore, we carefully and carefully treat the most priceless thing – health! Please do not do all these exercises after eating for an hour and a half to two.

Well, there is one more thing. I saw somewhere a long time ago a drawing of a Chinese monk who does push-ups on one finger, moreover, his legs are at the top. It is not even on one hand, but on one finger! Here’s your spear! For us, this is generally from the realm of fantasy! East is a delicate matter!