Is it possible to pump up push-ups at home?

Is it possible to pump up push-ups? This question is of interest to many people who decide to connect their lives with a healthy lifestyle. It just so happened that not every one of us has the opportunity to visit expensive gyms and pay for the services of professional fitness trainers. In this case, the only alternative is home training without additional equipment. The most affordable exercise of all existing is push-ups, because to do them you only need sex. But is it possible to pump up push-ups from the floor? Let's find out!

Muscle groups that work with push ups

Before you learn about whether you can pump up push-ups, you should first understand what muscles work when performing this exercise. It’s worth mentioning right away that push-ups cannot pump all the muscle groups of our body.

During this exercise, the main load is on the chest, deltas (shoulders) and triceps. The grip you choose determines which muscle group will be most involved. So, for example, with a wide setting of the arms, the chest will work more, and with a narrow setting - triceps. In addition, there are also push-ups with an inclination, in which the main load is on the deltoid muscles.

Is it possible to pump up with push-ups?

Before you begin your training, you should decide what goal you are pursuing. Many beginners think that the more they train, the faster their body will become stronger and more muscular. Every day they are wrung out many times, but, as a rule, they do not achieve the desired results. Why is this happening? Everything is simple. If you do push-ups too often, then primarily endurance of the pectoral muscles and triceps will develop, but not muscle mass. In the best case, the muscles will remain in their previous shape, and in the worst, they will begin to decrease, because due to insufficient recovery, the body will begin to use muscle fibers as a source of energy. If muscle building is your priority, then you need to exercise 1-2 times a week using extra weight. To do this, just take a backpack and put, for example, books or bottles of water.

Is it possible to pump up push-ups and pull-ups?

Another affordable and effective exercise at home or outdoors is pull-ups on the bar. As in the case of push-ups, pull-ups involve different muscle groups, which muscles will receive the greatest load depend on your grip. Consider some interesting exercises on the horizontal bar:

1. Pull-ups with a direct grip. The main load goes to the latissimus dorsi, the biceps and shoulders receive an auxiliary load.
2. Pull-ups. The main load is on the biceps, the latissimus dorsi and shoulders receive an auxiliary load.
3. Raising legs in the hang. The main load goes to the press.

The training program on the horizontal bar is created according to the same principle as the training program of push-ups. With frequent training sessions and a large number of approaches and repetitions, endurance develops, with rare workouts using extra weight - strength and muscle mass.

Tips & Tricks

You already know about whether you can pump up push-ups or pull-ups. Now we would like to give you some recommendations that will help in your training.

• Remember safety! Before each training session, be sure to warm up to prepare your muscles and joints for subsequent loads, to warm them up. This will help you avoid serious injuries while doing this or that exercise.
• Do not just push-ups and pull-ups. If you want to build a beautiful and athletic physique, then in addition to these exercises, you need to perform other types of physical activity.

• Do not forget about recovery! If your goal is a set of muscle mass, then remember that muscles do not grow during exercise, but after it, that is, during rest. Supplement your diet with protein foods.

An article was presented to your attention on whether it is possible to pump up push-ups. We hope this information was useful to you!