Push ups are a simple and effective exercise that focuses on the development of triceps. It is this exercise that will best affect the development of the posterior and lateral bundle of the triceps muscle. Compliance with the technique of this exercise guarantees a strong "bloating" of the upper arm. Regular performance of this exercise guarantees the growth of not only muscle mass, but also the thickness of the muscle group. When doing pushups from the bench, you need to know a few nuances.
Nuances and Tips
- Throughout the duration of the movement, the concentration of the load will be transferred from one muscle to another. So, when lifting from the lowest point, the pectoral muscles, as well as the front section of the shoulder, will be maximally involved. The higher the athlete rises, the stronger the load is shifted towards the triceps.
- It is very important to follow the lifting technique at the highest point. Here, in no case should you bend your elbow joints to the sides, as this not only removes the load from the triceps, but also threatens a shoulder injury.
- Push-ups from the bench require maximum concentration on the elbow position. When lifting from the lowest point to the highest point, it is necessary to ensure that the elbows are as close as possible to the torso and laid back.
- Putting your palms will play a supporting role and will help not to spread your elbows to the sides. To do this, they must be placed at a width slightly larger than the width of the shoulders.
- The position of the head should be strictly even, and the gaze directed forward. Any tilting of the head is prohibited.
- To get maximum efficiency from the exercise, you need to rise to the full alignment of the arm. But with the arms fully extended, the elbow joint cannot be fixed; it must be in a free position.
- Subject to the execution technique and the full working amplitude, the athlete does not need additional load. The use of additional weight makes sense only for athletes with experience of more than 1 year.
- Those who are just starting to comprehend this exercise should not take extra weight. In addition, it is recommended to lower only half of the possible. Over time and the growth of triceps need to sink lower and lower.
- Push-ups on the shoulders from the bench will be most effective in the lower half of the amplitude.
Push up program
The key to success is a well-designed training program. Push-ups are a multifunctional exercise, as it involves a large number of muscle groups. Each training program is compiled taking into account the individual characteristics of the person. When compiling, the muscle group, which should receive the maximum load, is also taken into account. This is important, since the distribution of the load depends on the positioning of the human hands. Push-ups on the shoulders require narrow arms, the development of the pectoral muscles improves with increasing distance between the palms. The push-up training program is also compiled taking into account the person's age.
How often do you need to train
The frequency of classes for absolutely any program will be from 3 to 4 times a week. This choice is justified by the fact that between each training day there should be 1 day of rest to restore the strength of the body. Push-ups on the shoulders or any other muscle group is best divided into 5 sets (approaches). Between each approach, a break should be 1-1.5 minutes. If absolutely necessary, you can increase this time to 2 or 3 minutes. But it is important to understand that the longer the rest time, the lower the intensity of the workout, and therefore, lesser effectiveness. To increase the effectiveness of training, you can do push-ups not on the palms, but on fists or with cotton.
Program Recommendations
Follow further tips is strongly recommended not only to beginners, but also to experienced athletes.
- It is very important to follow the sequence of the program. It is always necessary to start from the first week of the written program, even if you already have experience in this matter.
- Rest is equally important, as are the exercises themselves. That is why you need to give the body enough time to recover.
- Nutrition - this item is even more important than push-ups themselves. Compliance only with the training program, without following a diet, will give only half the possible result.
- The last important point is enough sleep. To restore strength, it is recommended to sleep at least 8 hours.
- The push-ups are recommended for men and women according to the program also because this exercise has a positive effect on the nervous innervation.
Push Up Technique
How to do push-ups is the most important question on this topic. It is important to know that the technique of performing the exercise varies greatly depending on the setting of the hands.
With a narrow setting of the hands, it is necessary to turn the palms towards each other so that they touch the tips of the thumb and forefinger. Starting position on outstretched arms. Slowly going down, it is necessary to reach the bottom point, and then with a powerful push to return the body to its original position. After lifting, you need to subject triceps to static stress for 1-2 seconds.
The traditional position for push-ups is wide arms. Push-ups on the shoulders are most effective with just such a setting of the hands. In this case, the palms are located at a great distance from each other. It is important in this case to rotate the brush at an angle of 45 degrees. This is done in order to avoid severe overload of those muscles that are responsible for the rotation of the shoulder joint. The effectiveness of this exercise will directly depend on the lower point of the body. The lower the athlete descends, the more effective the exercise will be.
For more advanced athletes with experience, it is recommended to push up from the support or with cotton to increase the distance between the upper and lower points.
Push up breath
An important point in the exercise will be the breathing process. When lowering the body down, it is necessary to take a breath with an emphasis on bloating. If everything is done correctly, then at the lower point the athlete’s abdominal cavity resembles a ball. When ascending, air is slowly released, and the abdominal cavity is drawn in. It is such a special technique that professional athletes adhere to.