One of the simplest ways to pump up the pectoral muscles is push-ups from the floor. This article describes the benefits of push-ups from the floor, as well as how to do it correctly.
Push-ups - this is a bench press vice versa. As you know, the bench press is a basic exercise for pumping up the muscles of the chest. The basis of training at home is push-ups from the floor, the use of which is the development of triceps and pectoral muscles.
Although the benefits of push-ups are not the same as using a bench press, since in this case you can’t use extra weight, however, with the correct technique and using complicated options, this exercise can give an excellent result: beautiful breasts and strong triceps.
You should remember that you do not need to train daily, as muscle fibers develop and grow during recovery, which can last up to 36 hours. Because 2-3 workouts per week is enough.
If you do push-ups from the floor, the benefit from them will manifest itself only if properly performed. In order to perform correctly, you need to learn how to feel your chest muscles. To do this, stand upright, pressing the front of your palm to your chest, then slowly move your hand forward, as if pushing something away from you, trying to strain the pectoral muscles.
Repeat this movement, feeling how your chest muscles work. The other hand can be placed on the chest for a better feeling. The next step is slow push-ups from the floor, the benefits of which are still small, since with them you should completely control the muscles, feel them, prepare for normal exercises.
In order to properly do push-ups from the floor, the maximum benefit of which is necessary to control the work of the muscles of the chest, monitor the body, stretch out like a “string”, since such a position will allow you to use just the muscles of the hands and the press itself.
Remember that it will be much more efficient to do 5 sets of 20 push-ups - technical and slow repetitions, dividing them by a break of 30 seconds, than pushing out 100 times in a row, the last of which will be done somehow.
You have the opportunity to do push-ups from the floor, which will benefit from the upper and lower bundles of the deltoid muscle. To do this, use stands for legs or arms, vary the width of the palms. With narrow arms, triceps work, and with wide arms, shoulders work.
The most effective type of push-ups is one in which the feet are on a high support and the arms are wide apart. This allows you to stretch your chest muscles to the maximum.
Push-ups from the floor, which are done in the morning, contribute to an increase in the vital energy of the body, and exercises before bedtime contribute to relaxation.
There are many types of push-ups, which are light, medium, heavy and the heaviest. Each of these species is beneficial. For example, push-ups from the wall on the knees are well suited for children and women, push-ups on the fists - sportsmen engaged in martial arts. Bodybuilders can use push-ups with a weight instead of a bench press, which will lead to the same result with the right technique. When you do push-ups with a “jump” and a bang, you develop explosive power, which is also useful in martial arts.
The benefits of any kind of push-ups are undoubtedly great, especially when this exercise is done in combination with others. Then you will develop not only triceps, abs, chest, shoulders, upper and lower bundles of the deltoid muscle, but also other muscle groups that will make your body beautiful and athletic.
The main thing is to have a desire, and you can do push-ups anywhere: at school, at work, at home or on the street! There is no limit to perfection, train your body anywhere, anytime, anytime! Good luck and be healthy!