Push-ups are one of the most famous exercises for the muscles of the chest. There are over 50 variations of this exercise. Each is interesting and can be used for specific purposes.
Push up options
Classical push-ups train the pectoral muscles, deltoid and triceps muscles of the shoulders. It is worth adding a jump to the exercise - and the training changes direction. In this embodiment, train speed-power qualities, explosive power. This exercise can be used by boxers, because the explosive strength of the hands allows you to increase the speed of impact.
Backward push-ups are one of the most common exercises for men and women. This exercise is effective for working out the triceps muscle of the shoulder. Due to the different options for execution (with bent legs, with straight legs, with additional weights on the hips), the exercise is available for people of different preparedness. This option can be performed anywhere: at work and at home.
Push-ups on the uneven bars are one of the most effective and difficult exercises. Allows you to work and pectoral muscles, and deltas, and triceps. For those who have not yet mastered the technique of the exercise, there are simulators that will help you quickly and safely learn how to push up on the uneven bars.
These exercises are quite difficult to perform and require certain skills and preparation. Therefore, in order to avoid injuries and smoothly enter the training mode, you should start with a simpler thing - push-ups from the wall on your hands. This option is simple to implement, but no less effective.
This exercise is considered to be female, although men can use it, for example, as a warm-up before training.
Push-ups from the wall - this is one of the easiest options for push-ups. The option near the wall is suitable for people of all ages and any level of preparedness.
Execution technique
To perform the exercise, you need to stand at a step distance from the wall (approximately 70-80 cm). The feet are pressed to the floor, hands on the wall, when pushing the heels off the floor, legs, legs, body - one line.
Push-ups from the wall on the hands can be with a wide setting or narrow (shoulder width).
With a wide setting of the hands on inspiration, it is necessary to bend the arms in the elbow joints and separate them to the sides, on the exhale, return to the starting position.
With a narrow setting of the hands, the exercise is performed in exactly the same way, but the elbows are pressed against the body, on exhalation, return to the starting position.
Working muscles
When performing this exercise - push-ups from the wall - several muscle groups work: pectoral, deltoid, triceps shoulders.
Depending on the setting of the arms, the load is maintained on all muscles, but with a narrow position, the triceps muscle of the shoulder (triceps) is loaded more than others.
Exercise options
Push-ups from the wall for girls can cause some inconvenience when performing. Often, girls experience pain in the carpal joints. This problem can occur for various reasons. To avoid unpleasant sensations, the exercise can be performed using special stops or dumbbells. Thanks to special handles, the position of the joint is anatomically more comfortable, pain does not occur.
After the push-ups against the wall are mastered, you can go down the wall on your hands. To complicate the load, after the option near the wall, you can switch to a lower support, for example, use a table or an inclined bench as an emphasis. At home, a high countertop is perfect for increasing the load, and in a gym, you can use an inclined bench for exercise, gradually lowering it. The end result of push-ups from the wall is an option from the floor.
Narrow setting push-ups are technically more difficult exercise, so you can first learn the wide setting of the hands.
Push-ups from the wall: benefit and effectiveness
Push-ups are undoubtedly an effective exercise for the pectoral muscles. With a regular increase in the number of repetitions, the chest will become more toned and stronger.
Push-ups from the wall are a great option for beginners or people who return to training after an injury. Safe enough exercise for all joints.
It's no secret that in the female body, fat is deposited in 3 parts of the body: the back of the arms, abdomen and thighs. Narrow push-ups help tighten the back of the hands, reduce body fat.
Vertical push-ups: execution technique
Vertical push-ups from the wall - one of the basic exercises. It can be performed against a wall, against a Swedish wall or at a pillar; this option does not require additional equipment. Before you try to perform such an exercise, it is better to make simpler options: from the wall, from the floor, on the uneven bars. That is, to strengthen the deltoid muscles, as this is the main lever involved in this exercise.
Vertical push-ups suggest a wide setting of the arms in the initial position upside down. If the exercise is just beginning to be mastered, then it is better to perform it with the insurance assistant. This will avoid unnecessary injuries of the trainee, as well as protect others.
After the option of vertical push-ups against the wall is mastered, you can try to perform the exercise without support, in free space.
Any exercise option is an effective way to strengthen the muscles of the upper body. Starting from the simplest (with the wall), gradually complicating, everyone will achieve their goal - strengthening the muscles of the chest.