Are independent exercises at home effective?
Push-ups are considered one of the most effective exercises you can do at home. With this movement you can pump several muscle groups at once. Moreover, they can be included in various programs, for example:
- push-ups with weights will help in working on strength and muscle mass;
- multi-repetition push-ups work in programs for weight loss and relief, as well as endurance;
- classic and other execution options act as an excellent auxiliary movement, which will increase the result in other movements.
Push-ups are also used as an independent exercise, but it is still recommended to add other exercises. For example, they will not help you pump up your abs at home; you will need to include additional movements.
Be sure to watch: Push-ups: working muscles, effective exercises, correct technique Push-up program: recommendations and plans All the benefits of push-ups: different options for physical activity Push-ups for girls: an effective way to pump up the female body or “male prerogative”
What do push-ups do?
These exercises are a great way to build a strong and beautiful muscle frame. The training block is selected for any age and gender. Many people believe that this type of exercise trains only a small number of muscles, but when the emphasis shifts (supporting positions of the arms and legs), the whole body is involved in the work. Actively pressing your own body from the floor makes you work:
- large chest muscles;
- triceps muscles (triceps);
- biceps muscles (biceps);
- deltoid muscles;
- Serratus anterior muscles (muscles of the lateral chest and upper ribs).
In addition to forming and strengthening the muscular frame, push-ups, like any properly constructed physical activity, develop proper breathing, lung function, improve blood flow in all parts of the body, strengthen ligaments and joints, and saturate the body’s tissues with oxygen. There is no age limit: even children can do push-ups under adult supervision.
For men
Standard push-ups with a properly designed program will allow any man to form a strong, attractive body. In combination with a diet, you can achieve the classic advertised body contour, which is actively promoted by modern mass culture. It is also worth noting the enormous benefits of these exercises for those who engage in martial arts: the joints of the hands, back muscles and abdominal muscles are strengthened, some push-ups qualitatively develop endurance.
For women
Although many people consider this type of training to be purely masculine, it is ideal for shaping an attractive female body. Naturally, the number of approaches and types of exercises will differ from the men's set, but with a properly designed program you can achieve quick and noticeable results. In addition to general physical benefits, exercise will help in the following aspects:
- the load on the forearms prevents sagging and sagging skin;
- excess weight is lost due to active burning of calories;
- correct posture is formed;
- the pectoral muscles are strengthened, which improves the shape and tone of the female breast;
- the upper abdominal muscles form an attractive flat stomach.
What muscles can be pumped?
With push-ups you can develop the following muscle groups:
- chest _ This is the first muscle group that works when performing the exercise; the main load with medium and wide stance of the arms falls on the chest;
- shoulders. They work to one degree or another with any version of push-ups;
- triceps A greater load occurs when performing the exercise with a narrow position of the arms;
- back. The back muscles work opposite to the pectoral muscles. The maximum load on them occurs at the moment when the body goes down;
- forearms. They work with any position of the hands.
It turns out that you can pump up the entire shoulder girdle, as well as some other muscles.
How to do push-ups correctly
The main mistake of all beginners is their neglect of the technique. At best, incorrect body position will lead to the absence of a clear result even after many months of training. At worst, it can lead to muscle strain, ligament and joint injuries, and accidents. Correct push-ups include:
- mandatory warm-up of the whole body before starting exercises, special attention is paid to the hands and shoulder joints;
- correct placement of the palms, feet and neck (chin at chest level);
- It is recommended to use special wrist bands;
- with any type of push-ups, the back remains straight, the entire body forms a single straight line: neck, back, hips, heels;
- correct breathing: the downward movement occurs while inhaling, returning to straight arms – while exhaling;
- regularity of training: one approach per month, even a hundred presses, will not give any effect;
- correct selection of load frequency: there is no point in working hard in one approach when you can break the workout into several stages.
How to do push-ups better
For beginners and people with problematic health (lower back, joint diseases), it is better to start with classic push-ups, from the knees, without weights and at medium speed. You can and should make adjustments to the descriptions of positions when performing an exercise based on your own anatomy. The bench press should not cause discomfort or pain. Over time, if a person feels confident in his strength, he can move on to more complex types of push-ups. Separately, it is worth mentioning proper nutrition: for normal muscle functioning, a complete diet is required.
How many times
The most common problem of those who decide to start doing push-ups is to immediately do the maximum number of push-ups and fall to the floor, suffocating from fatigue. The number of sets and repetitions is determined solely individually. Ideally, find a coach and ask him to create a program. The table of push-ups from the floor is independently formed based on the actual limit. For example, if the repetition ceiling is 10 presses, then you need to include 8 in the set, decreasing to 5 in the last approach, so that the muscles have a reserve of strength during the rest period.
How often
Experts agree that an untrained person should begin a course of push-ups every other day in order to understand the state of the muscle frame and avoid overstrain, i.e. 3-4 lessons per week. After a month, a daily training plan is formed. It is important to remember that if there are minimal injuries, you need to stop and wait for healing, so as not to provoke the development of pathologies.
Exercise options to hit as many muscles as possible in at-home workouts
There are many variations of push-ups that will allow you to pump up different muscle groups. You can use different angles of inclination, hand placement, and add unusual elements. All this allows you to diversify your classes and increase the load.
From the floor
A simple classic version of push-ups, known to everyone. The work involves the pectoral muscles to a greater extent, as well as the shoulders and triceps.
Almost every push-up program includes this option, since it is considered universal.
From the walls
Wall push-ups are recommended for those who have difficulty performing the classic version of the exercise. Making them easier. In addition, wall push-ups allow you to slightly change the angle of inclination, involving the upper part of the pectoral muscles to a greater extent.
From a bench or support above the ground
Push-ups from a bench or support seem more difficult. They pump the pectoral muscles to the maximum extent, increasing the load on them, as the movement is deeper.
It's best to do it slowly. It is important that a person has a certain level of training. This option should not be attempted by beginners.
From my knees
Knee push-ups are also considered a lighter option. In terms of technique, they are as similar as possible to classic push-ups, only the emphasis is placed not on the feet, but on the knees.
Important! It is recommended to perform this option either for beginners or as an additional exercise to “hammer” the muscles to capacity.
On the palms
Beginners are advised to perform the movement only on their palms. This option is considered the simplest and does not require additional effort. It is less traumatic and as simple as possible.
On fists
Fist exercises must be performed correctly. The fact is that the emphasis should be on the first two bones of the fist, that is, on the bone of the index and middle finger, as when striking. Otherwise, you may get injured.
On fingers
Finger push-ups are recommended for additional grip development. This will be useful in other exercises, including strength ones. At the same time, you need to remember that you should not start this option without preparation and warm-up, as it is quite traumatic.
The emphasis is on the fingers, the tip of each finger touching the floor. Otherwise, the exercise is performed exactly the same as the classic version of push-ups.
On one hand
Doing push-ups on one arm is not that easy. The exercise uses the pectoral muscles to a lesser extent, shifting the emphasis to the arms as a whole, and to a greater extent to the triceps.
The exercise is not performed to pump up muscles, it is a more powerful option, as an additional load and a way to diversify the training process.
With clap
Slam push-ups are designed to develop explosive strength. They are performed like this: the athlete does regular push-ups on his palms with a medium grip, pushing off the floor with his hands as much as possible, then lifts his hands off the floor and claps his hands, after which he puts his hands back.
This option is not recommended for beginners. Those who already have experience and can easily do several dozen push-ups should switch to such push-ups.
With your feet elevated
By placing your feet on an elevation, you can shift the emphasis of the load to the upper part of the pectoral muscles. This is essentially the equivalent of an incline bench press. The rest of the exercise is classic in nature and is performed in exactly the same way.
Reverse push-ups
Reverse push-ups are aimed at working the triceps. They are performed slightly differently than other push-up options:
- approach a bench or other object with your back;
- rest your hands on the edge of the bench;
- lower your body, bending your elbows;
- raise your body to the starting position.
The legs should be straight during execution. It is allowed to bend them slightly at the knees.
Narrow grip
Close-grip push-ups help pump up the triceps. They are performed in the same way as the usual version, but the hands are located as close to each other as possible. In this case, you need to make sure that your elbows do not spread to the sides.
Wide hand position
Wide stance of the arms is used to shift the emphasis of the load on the pectoral muscles. You can do push-ups with a short pause at the bottom, this will load your chest even more.
With incomplete amplitude
Incomplete amplitude allows you to “finish off” the muscles. Great for working on mass or terrain. Increases blood flow specifically to this area.
Important! You can do two options: do not rise and do not fall completely. Each option has its own characteristics and helps combat stagnation in strength gains.
The most effective push-ups
The effectiveness of the body press for a specific muscle or target is directly dependent on the types of exercises and their combinations. The main thing to remember is that intense rocking of a particular part of the body will weaken the rest. During training, you need to alternate types of push-ups and other exercises for a holistic effect on the body. Push-up technique for muscle growth and relief formation:
| № | Target | Types of exercises |
| 1 | Strengthening the triceps | With a narrow position of the hands. The main thing is the correct technical execution: the palms are as close as possible (fingers lie on top of each other), at the lowest point of the lowering amplitude, the chest touches the hands, the elbows are spread to the sides. Press with a medium grip, when the elbows move as close to the body as possible. Weighting or switching to fists in support is added only after it becomes clear how well the triceps work. |
| 2 | Obtaining high-quality relief | One thing needs to be noted right away - the relief will not be formed if there is a large amount of subcutaneous fat on the muscles. The picture will be formed only if the athlete has enough muscle mass. Effective exercises will help make your arms sculpted if done with gradual, consistent weights. Otherwise, the muscles will get used to the weight and will only maintain their own condition (even increasing the repetitions will not help). The pattern of the abdominal muscles will help to form reverse push-ups. The correct execution technique is similar to the parallel bars press: hands rest behind your back on a bench or other elevation, buttocks above the floor, legs on your heels as far as possible from the point of support of your palms; the arms are bent to a position where the elbows form a right angle (a sharper position suggests good physical fitness). |
| 3 | Mass gain | The first thing you need to understand if you want to gain weight is that the execution technique completely changes. Regular exercises with a person weighing up to 80 kilos will not give any results. Important: a dense, balanced diet for gaining weight, strict regularity of training, and proper proper rest. A classic push-up is used, which is performed extremely slowly with a forceful, explosive finish. That is, the body lowers slowly and smoothly to the lowest point of the amplitude (2-3 seconds), fixes for a moment and returns back with a powerful force movement. The ideal number is 8-12, 4-5 approaches per set. The push-up pattern for muscle growth involves gradually increasing repetitions over 15 weeks. |
Examples of ready-made programs
The training program can include just various types of push-ups, as well as auxiliary exercises (for example, squats for legs and abdominal exercises at home). In general, push-ups can develop a significant part of the body, especially when it comes to the upper part (chest, back, triceps, shoulders, etc.).
Complex for men
As a variant of the complex for men when gaining weight, you can take the following program presented in the table:
| Workout 1 |
|
| Workout 2 |
|
| Workout 3 |
|
This is a version of a simple program for beginners. If push-ups are easy, it is recommended to add auxiliary weight, for example, using a backpack. If it’s difficult, then it’s better to start with push-ups on your knees or against a wall.
When losing weight, you can use a slightly different approach - circuit training. For example, do regular push-ups, then reverse push-ups, after pull-ups, then an abdominal exercise, squats, then a plank for a minute and close-grip push-ups. Each movement 15-20 times, pull-ups - to the maximum possible. Repeat from 5 to 8 circles. You can change it after the exercise.
For women
The training program for women differs little from that for men at the initial stage of training. However, women often find it harder to move the muscles of the upper body. Therefore, it is recommended to start with simple movements.
For example, a circuit workout would look like this: knee push-ups, reverse push-ups, wall push-ups, squats, planks, abdominal exercises. All 20 repetitions, 5-7 circles. When the exercises become easy to perform, you can move on to the usual options and complicate the program.
How to guarantee results
You can achieve guaranteed results when training at home using push-ups by following the standard recommendations:
- maintain a daily routine;
- eat right;
- gradually increase the load.
Important! The load should always increase, but it needs to be done correctly. When losing weight, it is better to increase the number of repetitions, and when gaining weight, it is better to increase the working weight.
You should always start with a warm-up. Otherwise, you may get injured, which will permanently negate any progress in training.
Common Mistakes
The main mistakes when doing homework are as follows:
- wrong technique . In general, push-ups are not difficult to do, but in the beginning it is better to ask for professional advice or look up the correct technique on the Internet;
- wrong program . You should not do multi-repetition push-ups when gaining weight, but when losing weight, on the contrary, it is better to devote time to them;
- the program does not change . If an athlete does the same thing for a long time, progress will gradually slow down;
- the athlete does only push-ups . To pump up the whole body, it is better to add other exercises.
Other errors are related to the actual execution of push-ups. So, when the body goes down, the elbows should not diverge to the sides. The downward movement should be slow, and the upward movement, on the contrary, should be fast, “explosive.”
Secrets of the professionals
Professional athletes consider push-ups a very effective exercise that will help develop the body and strengthen muscles. But the majority of both athletes and coaches point out that it is impossible to replace the entire program with just push-ups and it is worth adding variety to it, even with home training.
Dmitry Bezsonov, coach
Professional fitness and bodybuilding trainer Dmitry Bezsonov believes that push-ups fit perfectly into any training program, both when losing weight and working on relief, and when gaining mass. They can be performed at home, the main thing is to master a simple technique and draw up a clear training plan.
Ekaterina Krasavina, fitness bikini
The owner of many fitness bikini titles believes that push-ups can be included in the program, including for girls. They are suitable as auxiliary movements in the gym, as well as basic ones during home exercises. There are many types of push-ups that everyone can use on different muscle groups.
Yuri Spasokukotsky, coach
A well-known trainer on the Internet offers different training methods, one of them is an experiment with push-ups, which consists of gradually increasing the number of repetitions every day to 300. This will increase definition and endurance, but is not suitable for working on strength or mass. He also believes that push-ups can be performed for different purposes, the main thing is to correctly fit them into the program.
Push-up program
A correctly designed system of push-ups is the number of approaches, alternating loads and rest, and frequency of execution. It will not only protect you from injuries during execution, but will also give maximum results. Ideally, the training program should be compiled by a professional trainer, based on the results of a test workout, but you can write it yourself. It is important to stick to the program and avoid skipping, incorrect loads, and alternate with strength exercises, otherwise the benefits will tend to zero.
Main conclusions
Push-ups can be included in a training program from scratch or used by more experienced athletes. This is truly a universal exercise that allows you to pump up your chest, arms, shoulders and even your back, albeit to a lesser extent.
Push-ups are suitable for everyone, but everyone must fit them correctly into their program. For mass it is better to do movements with weights; for relief and weight loss, multi-repetition push-ups are suitable. Each option has its own characteristics that must be taken into account.
Do you do push-ups? What's your best result? Share in the comments.
