Many people would like to have a beautiful, fit figure. And the majority understands that without training it is impossible to achieve the desired result. Push-ups on the mass will help to build up your muscles even if a person has never had any business with sports before. And to perform such an exercise can be quite simple at home.
How many sets and reps should be in the training program?
There is an opinion that the more push-ups are performed, the better. However, the result in this way cannot be achieved, since muscle mass will decrease. Muscles after 15 repetitions stop developing. In this situation, endurance increases. However, despite muscle contraction, relief and strength will improve. Based on all the above, it should be noted that push-ups on the mass must be performed no more than four approaches of 12 repetitions in each. Gradually, you can complicate the task by starting to perform the exercise on one arm. You can also use an additional device such as fitball.
What muscles can be trained with push-ups?
The standard exercise loads mainly the pectoral muscles and triceps. In addition, some of the load goes to the back muscles and to the press. In that case, when performing push-ups on the mass, to place the arms wider than the shoulders, the bulk of the load will go to the pectoral muscles. With a narrow arrangement of the palms, triceps will work more. To strengthen the wrists, you need to perform exercises on the fingers or on the fists. Naturally, the remaining muscle fibers will also receive some of the load. However, it will be insignificant. In order to work out other muscles, you will need to perform other types of exercises.
Load increase
It must be understood that absolutely all loads should be increased gradually. Thus, the body will be given the opportunity to get used to. Otherwise, nothing good can be achieved. Push-ups on the mass is best to start from a position while kneeling. You can also use the palm rest. After you have completed 4 sets of 12 repetitions each, you can begin to perform standard exercises. In the event that there is a feeling that it is necessary to increase the load, it is worth using weighting materials, hanging the load on a belt. Extra weight can also be placed on the upper back. A set of push-ups for weight can also contain a type of exercise that is performed on one arm. It should only be understood that first you need to carefully stretch your wrist. This is necessary so as not to injure the ligaments.
In addition to push-ups, in order to maintain good shape, you must perform morning exercises and jogging. In the event that you were seriously decided to take care of yourself, it is best to start attending the gym.
The popularity of bars
Such a projectile as parallel bars, migrated to bodybuilding from athletics. At the same time, they lost their original purpose, becoming a convenient simulator for push-ups. Almost every athlete performs this exercise. And it has practically the same value as the basic exercises for mass gain (deadlift, bench press and squats). Using a variety of weights, you can transform push-ups on the uneven bars into an effective exercise that will help to develop and increase a large number of torso muscles. Every bodybuilder should write push-ups on the uneven bars in his training program. And you need to do this in two ways: for the chest and triceps.
Why is extra weight necessary?
The program of push-ups on the bars should take into account the change in power emphasis. Using this exercise, you can load different muscles by changing the position of the body. In order for the triceps muscle to receive the main load, it is necessary to hold the body vertically. Immediately it should be said about weighting agents. In the event that there is no special belt on which pancakes are attached, then it is necessary to make it yourself. The push-ups on the bars, performed with their own weight, are suitable only for beginners. They can also be used as workouts by more experienced athletes. To the program of push-ups on the uneven bars was aimed at increasing muscle mass, weighting agents should be used. Otherwise, all positive properties will be lost.
At what distance do you put your hands?
In athletics, the bars are parallel to each other. In gyms, this projectile is considered more convenient if the bars diverge in different directions. What is the reason for this? The whole point is that a wide grip together with additional weights can lead to injury. To choose the most comfortable grip, you need to place the brushes at shoulder width. It is only allowed to slightly increase the distance. Essentially, those bars that diverge to the sides are very convenient for loading the pectoral muscles.
How to build chest?
How to perform a similar type of mass gain exercise to pump pectoral muscles? It is necessary to take emphasis on the uneven bars, to tilt the body forward as much as possible. It is only necessary to take into account that the forearms, even in the inclined state of the body, should be perpendicular to the floor. The position of the legs does not have special significance, but it is better to immediately accustom yourself to the fact that they must be directed strictly down. The shoulder girdle must be taut so that the body does not sag.
Slowly begin to fall down. The elbows should diverge in different directions. When the biceps are in parallel with the floor, use a powerful force to lift the body up. All attention should be focused on the activity of the muscles of the chest, and not triceps. It is not necessary to allow the elbows to approach the body even at the moment of raising the body. Otherwise, the main share of the load will go to triceps. The upper position implies that the hands should not be fully extended. The next movement must begin without a pause.
Performing this type of push-ups for a set of muscle mass, it should be understood that the position of the elbows is simply of great importance in the effectiveness of the entire exercise. Do not forget about the tilt of the case. Many athletes, lifting the body, in addition to the arms, fully straighten the body. In this case, the load again goes to the triceps. Therefore, this cannot be done. How many repetitions should be? With weighting, you need to perform about 10-12 repetitions. The number of approaches should not be more than four.
How to pump triceps using the bars?
In order for the push-ups for weight gain on the bars to be directed to the development of triceps, it is necessary to take the above position. The body should be straightened in one straight line. There should not be any kink in the back. Use the body and legs to form one straight line perpendicular to the floor. It is best to look forward, since you cannot look down. This is due to the fact that the head should not be tilted.
Controlling movements, get down. Elbows to the sides cannot be diverted. At the moment when the triceps drops slightly below the line parallel to the floor, it is necessary to lift the body up with a powerful effort. However, there should not be jerks. Having taken up position, immediately begin to move down.
You can’t relax. Muscles must be energized during this type of exercise. The elbows should be kept as close to the body as possible. When working with weights, you need to do 4 sets of 12 repetitions each.
Push-ups should be done correctly and regularly.
At first, it will be very difficult to keep the body in the required condition. And it doesn’t matter which muscle group the exercise on the uneven bars will be directed to. Therefore, approach the push-ups responsibly, controlling your movements from beginning to end. As a result of regular classes, after a while you will be able to perform the exercise correctly. And at this very moment it will be possible to think about using additional weighting agents.
Conclusion
As can be seen from the above, push-ups from the floor on muscle mass can have a positive effect. You can increase the size of your body with the help of bars. However, in both the first and second cases, weighting agents should be used. They will significantly increase the effect and help achieve the desired result in the shortest possible period of time. However, the implementation of exercises should be approached responsibly, since the technique also plays an important role. Therefore, you should wish you good luck in your self-improvement and success in increasing muscle mass!