Interesting about how to push up

Push-up is one of the main types of exercises aimed at the development of the pectoral muscles and triceps. But the anterior deltoid, ulnar muscles plus the shoulder girdle are also involved. Implementation does not require additional attributes and can be done both at home and on the street. It may seem very simple, but far from it.

Newbie Mistakes

You can highlight the main mistakes that beginners make:

1. Widely bred elbows give a large load on the rotator cuff of the shoulder, which is fraught with injury. At the top, the person performing the exercise is similar to the letter "T". To avoid unpleasant consequences, the elbows should be kept closer to the torso. Here's how to push up on the floor.
2. Too high or lower buttocks. When performing the exercise, one should try to keep the body straight, if it is not possible to do push-ups from the knees.
3. Very strong strain on the wrists. To avoid the load from the exercise, it is worth distributing the weight on the whole palm, and not just on its lower part. Before performing the wrist, you should stretch, as in the process the hand takes an unnatural position.
4. The insufficient amplitude of this exercise is due to muscle weakness. When lowering the chest should not reach the floor by two centimeters.
5. Sudden jerking can cause serious injury.

Instructions for doing push-ups correctly

How to push up:

• the body during the exercise should be straight, deviation of the hips down / up is not allowed;
• the press is tense, but even breathing;
• palms strictly under the shoulders, fingers pointing forward;
• the elbows with the body form an angle of 45 degrees;
• when exhaling, maintaining a straight position of the body, lower it down so that the clearance above the floor is 2 cm.

Three groups of difficulty push-ups

Three types of complexity can be distinguished:

• classical lungs, from the knees, from the wall, to triceps;
• middle circular, opposite, with a step to the side, with arms wide apart;
• complicated on chairs, on one arm, with a jump, upside down.

Push Up Technique

There are also several techniques:

1. Classical How to push up to eliminate errors? Arms shoulder-width apart, elbows spaced apart at a 45-degree angle from the torso. Emphasis on toes.
2. From the knees. The same, but with emphasis on legs bent at the knees.
3. From the wall. Do in an upright position, stepping back from the wall by a step. Arms apart a little wider than shoulders, heels torn off the floor. We touch the wall with our breasts, bending our elbows, and rise, the body is straight. In this case, it is important to do everything correctly. How to do push-ups, the instructor in the gym can tell.
4. On triceps. It looks like a classic, but the palms are set as close to each other as possible.
5. Circular. The arms are slightly wider than the shoulders, when lowering, move the body weight to one arm, then to the second, then return to the starting position.
6. Opposite. As in the classic, but one arm is set up as in the triceps exercise.
7. With a step to the side. The arms are shoulder-width apart, when lowering the right / left hand, a step is taken to the side, when raising - to its original position.
8. With arms wide apart. Hands with the body form the letter "T".
9. On the chairs, or deep. To do the right thing, hands should be on chairs, legs - on the couch. The chest when lowering is below the level of the chair.
10. On one arm. Based on the name, it is done on one hand, the other - behind the back.
11. How to jump out? When performing the exercise, when lifting the body with your hands / the whole body, a jerk is made to take off the ground.
12. Head down. The body takes a vertical position along the wall, the weight is held on hands, arms are spread wider than shoulders. We bend our arms at the elbows, thereby lowering the body, unbending, we rise to its original position.

Regular workouts with push-ups not only develop individual muscle groups, but also bring the whole body into tone, which has a positive effect on health. They should begin with the easiest exercises (from the wall, from the knees), gradually increasing complexity. This way you will avoid unnecessary injuries and train your body without undue stress. Gradually, you will learn how to do push-ups.