Push-ups from the floor is a complex exercise aimed at developing strength, in the process of which, a person is in a horizontal position, face down and raises and lowers his body with his hands. This is a universal exercise, it is simple and effective.
What muscles work when pushups. Pushups from the floor allow you to train several muscle groups:
Large pectoral muscles. Responsible for the rotation of the humerus (as in arm wrestling), the abduction of the humerus (weight lifting, throwing) and its cast (raising the arms to the sides).
Triceps muscles of the shoulder (triceps). Responsible for straightening hands. If you carry out push-ups narrow grip – triceps will develop faster.
Deltoid muscle. Form a contour and volume of the shoulders, make them wide. Since these muscles work in all movements of the shoulders, push-ups give them significant development, although this exercise is not special for deltas.
Anterior gear muscles. Located on the upper ribs in the side of the chest, well developed with push-ups.
Biceps (biceps). Especially when push-ups do not develop, but get their share of the benefits due to the overall increase in hand strength.
The muscles of the abdominals. Gets a static load, which is useful for the press.
Big buttock muscles.
The use of push ups. The benefits of these exercises are enormous and expressed not only in the effective impact on the body, but also in some organizational and household factors. What is meant? Availability. In order to engage in push-ups and get benefit from this business, you do not need to go anywhere! We do not need a subscription to the hall or a trip to the stadium. You can do it anytime and anywhere. We do not need to buy special equipment or clothes for push-ups. All you need is a floor that you can rely on. There is no need to allocate a lot of time for this, because it is not so easy in our rapid age … No need to look for any special contraindications – push-ups from the floor can be usefully performed at any age, starting with children and ending with the elderly.
In terms of health, the benefit of push-ups is to increase stamina and muscle strength in the upper half of the human body. Bones are strengthened, muscle mass increases, therefore, metabolism improves, which has a positive effect on overall physical health.
It is very important to monitor the state of your muscle mass throughout life, especially after 30 years. The thing is that for every year an adult person loses about 2% of his muscle mass, and thus, by the age of 50-60, we lose about half the muscle mass! 50% of the muscles are lost and turn into fat! But this leads to a decrease in physical strength, an increase in injuries and the development of atherosclerosis. But regular exercise helps to prevent the degradation of muscle tissue and just pushups from the floor here will be of great benefit.
In general, push-ups are useful for everyday life. After all, the muscles that are involved in push-ups, work in normal life processes and situations. So, if, thanks to the push-ups, they are in good shape, it will simply make our lives easier and make the daily tasks less tedious.
Push-ups are an indispensable part of training soldiers in most armies in the world.
All boxers perform push-ups on a compulsory basis and in large quantities, because it helps to increase the strength and speed of strikes. Legendary Bruce Lee paid special attention to push-ups. By the way, he was the first to demonstrate a complicated version of push-ups from the floor – on one hand on two fingers (on the thumb and forefinger).
The use of push ups is recognized and bodybuilders. Famous bodybuilding champion of the 1970s, Bill Pettis conducted training, which consisted of 3 thousand
pushups and lasted 5 hours. A classic bodybuilder of the 1940s, George Eiferman practiced push-ups from the benches, in order to maximize the amplitude of the lower body. He had such a chest that many modern champions would envy.
The famous Hollywood actor Clint Eastwood performed a thousand push-ups per day.
Records for pushups. On October 5, 1965, Chuck Linster was able to perform 6006 push-ups from the floor in a row. On February 5, 1976, Robert Knecht performed 7,026 push-ups, and a year later, on September 1, 1977, Henry Marshal was able to perform 7,650 push-ups. And the Japanese Minoru Yoshida, who was able to squeeze 10507 times, surpassed everyone!
And here are some more records for push-ups from the Guinness Book of Records. Paddy Doyle with a 50-pound pancake from the bar on his back was able to wring out 4100 times. February 12, 1990, he managed to do 2521 pushups from the floor for an hour on one hand, and after 6 years he performed 8974 push-ups on one hand in 5 hours. And Paddy Doyle holds the record for the number of pushups for the year – 1500,230 times!
Types of push ups from the floor
After we got acquainted with the benefits of push-ups and learned what muscles work during push-ups, it’s time to talk about what types of push-ups from the floor can be. All of them are useful in their own way and are aimed at achieving their specific goal: somewhere for increasing strength, somewhere for endurance, somewhere for developing a specific muscle group. So, we sort different types of push-ups from the floor.
Push-ups with wide arms. Work mainly chest muscles. Triceps and deltas are less stressed.
Technique performance. Starting position – the emphasis on the hands, hands located 20-30 cm wider than the shoulders, elbows should not protrude beyond the line of hands. The abdominal pressure is tense in order to keep the whole body in one line (the pelvis does not rise up and the back does not sag down). While inhaling, we go down, bending our arms, while exhaling, we go up, straightening our arms. It is necessary to go down so that the angle of the arms in the elbows is about 90 degrees, and from the chest to the floor is 3-5 cm. We do not lie down on the floor! When we rise, straightening our arms, we try to push the floor away from us.
Push-ups with narrow arms. Triceps work mostly, and breasts and deltas are smaller.
Technique performance. The emphasis is on the hands, but the hands are located directly under the chest, a few centimeters apart. Feet slightly apart to maintain balance. While inhaling, we fall down, bending our arms. End point – 3-5 cm from the floor. Keep your elbows closer to your body. On the exhale – rise, straightening his arms. As in the previous exercise, we try to push the floor away from us, using the power of the triceps.
Push-ups on the fingers. The muscles of the chest, hand and forearm are strengthened.
Starting position – emphasis on straight arms, but not on the palms, and at the fingertips. the distance between the hands is slightly wider than the shoulders. While inhaling, we go down until the bend angle of the arms in the elbows is 90 degrees and the chest is 3-5 cm from the floor. Keep your elbows closer to your body. On the exhale – rise, straightening his arms.
Diamond push-ups. Triceps work, chest and delta less.
The initial position is an emphasis for push-ups on straight arms, but the hands are so close to each other that the thumbs and index fingers touch each other and, as it were, form a figure that looks like a diamond. While inhaling, the body goes down until the chest is as close as possible to the hands. Keep your elbows close to your body. on the exhale – rise, straightening his arms.
Push up fists. Body weight falls on the knuckles of the fingers, which contributes to their strengthening.
Starting position – the support for push-ups, hands clenched into fists, knuckles rest against the floor. In the first stages, you can put something softening under your fists. On the inhale we fall, we keep our elbows closer to the body, as we exhale we rise, pushing the floor away from us.
Push ups with claps. Explosive exercise contributes to the development of chest muscles, shoulder girdle and triceps. Develops strength and sharpness of impact.
Technique performance. Push-up support, legs slightly apart to maintain balance. We go down until the chest is at a distance of 3-5 cm from the hands. Without making a stop, throw the body up with a sharp jerk. When your hands come off the floor, you need to quickly clap your hands and have time to land them before returning to their original position. This exercise is a more difficult kind of push-ups due to the fact that you have to make more effort, maintain balance and maintain the stability of the body.
Push-ups with one foot. Another advanced type of push ups.
Technique performance. The emphasis is on straight arms for push-ups, but one foot is on the other. It turns out that only the toe of the foot below is in contact with the floor. While inhaling, the body goes down, so that from the chest to the hands there is 3-5 cm. We keep our elbows as close as possible to the body. On the exhale – the body rises up, due to the straightening of hands.
Push-ups on one arm. Triceps, chest muscles and forearms work.
The starting position is the push-up stop, but the legs are spread slightly wider than the shoulders. One hand comes off the floor and starts up behind the back. In order to maintain balance, the torso needs to be slightly turned in the direction opposite to the supporting arm. While inhaling, the body goes down until the chin is a few centimeters from the floor. On the exhale – the body rises. Care must be taken to keep the back straight.
Push-ups with emphasis hands on fitball. Since it is not easy to maintain stability and balance here, all the muscle groups of the upper and middle parts of the body work in this exercise.
Technique performance. Kneel before the fitball and put a brush on it. The distance between them is about shoulder width. Foot retracted and lean forward so that the chest was right above the ball, and the socks rested on the floor. While inhaling, the arms bend, the chest drops towards the ball until the elbow bend angle reaches 90 degrees. The middle part of the body is tense, not allowing the pelvis and hips to sag. We fix the lower position for a couple of seconds and as we exhale we rise, returning to the starting position.
Push-ups, leaning feet on the fitball. Work the muscles of the chest, back, triceps and abdominals.
Technique performance. You need to lie on the fitball face down, resting his hands on the floor. Moving forward on the ball so that the pelvis and hips are on the weight, and the fitball is under the feet. While inhaling, we go down to the angle of elbows of 90 degrees. We fix the lower position for 1-2 seconds, and then as we exhale, we rise, straightening our arms.
Push -ups with legs on the dais. The muscles of the chest and arms are strengthened.
Starting position – emphasis on straight arms, but the socks are located on a stool or chair. While inhaling, the body goes down until the chest is a centimeter from the floor. Keep your elbows closer to your body. Fix the bottom position for a couple of seconds and as you exhale return to the starting position.
That’s all about the main types of push-ups. Choose the one that you like best, and the best is to combine different types of pushups, to achieve the best results.