Target areas: arms, chest, shoulders. The main working muscles: front and middle deltas, triceps, pectoralis major muscle. The load is also received by: rhomboid muscle, muscles of the upper shoulder girdle, rear delta, serratus muscle, rectus and transverse abdominal muscles. Starting position: take an emphasis lying down, leaning on your palms and knees. Place the brushes exactly under the shoulders. Tighten the press, lower the shoulder blades down. Lower the pelvis down so that the body forms a straight line from the knees to the top of the head. Don’t arch your back. Lowering: Keeping your body in line, slowly bend your elbows and lower your body towards the floor. Do not allow yourself to arch your back or lift your hips up. Continue lowering until your chest touches the mat. Elbows should “look” to the sides. Lifting: Extend your elbows without changing the position of the body. At the same time, do not allow yourself to “lift” your hips up or bend in the lower back. Push-ups put a lot of stress on the wrist. To reduce it, you can use dumbbells and special push-ups to keep your hands off the floor. If you will use them, then lower yourself not until you touch the floor, but until your chest is on the same level with a dumbbell or an emphasis.

Target areas: arms, chest, shoulders. The main working muscles: front and middle deltas, triceps, pectoralis major muscle. The load is also received by: rhomboid muscle, muscles of the upper shoulder girdle, rear delta, serratus muscle, rectus and transverse abdominal muscles. Starting position: take an emphasis lying down, leaning on your palms and knees. Place the brushes exactly under the shoulders. Tighten the press, lower the shoulder blades down. Lower the pelvis down so that the body forms a straight line from the knees to the top of the head. Don’t arch your back. Lowering: Keeping your body in line, slowly bend your elbows and lower your body towards the floor. Do not allow yourself to arch your back or lift your hips up. Continue lowering until your chest touches the mat. Elbows should “look” to the sides. Lifting: Extend your elbows without changing the position of the body. At the same time, do not allow yourself to “lift” your hips up or bend in the lower back. Push-ups put a lot of stress on the wrist. To reduce it, you can use dumbbells and special push-ups to keep your hands off the floor. If you will use them, then lower yourself not until you touch the floor, but until your chest is on the same level with a dumbbell or an emphasis.