Counting for push-ups. A ready-made diagram on how to learn to do push-ups for beginners

Push-ups are one of the best exercises. A workout that includes push-ups allows you to pump up your abdominal, arm and back muscles. In addition, push-ups have a positive effect on the spine. However, the push-up program for beginners and for professionals is very different. Those who are just starting to lead a sports lifestyle need to carefully study all the nuances of such training.

What muscles work during push-ups?

Push-ups are one of the best exercises that a person should include in their training program if they want to pump up all their muscles. The floor press is a basic exercise, and when performing it, almost all muscles work:

1. The main load when doing push-ups from the floor is aimed at the muscles of the arms and chest.
2. The delta-shaped spinal muscles are also pumped.
3. Quadriceps are involved.
4. Abdominal muscles are pumped: upper, middle and lower.

When performing classic push-ups, these muscles are activated. However, if you perform other types of this exercise, then other muscles will be pumped. The program of push-ups from the floor or from a bench is an ideal exercise for beginners; to perform it you do not need to purchase sports equipment, you do not need special skills, people of any gender and age can do it, but the result will meet all expectations.

Fitness level

Each person, before drawing up a push-up program, should remember that for beginners the load should be a little less. Before creating a training program, novice athletes need to determine their level of physical fitness. Many novice athletes create a training program that they are not able to complete, which is why they do not get the desired result.

Therefore, all beginners, before drawing up a training program, first of all need to determine their level of physical fitness. It can be defined as follows:

1. If a novice athlete cannot freely do 5 push-ups from the floor, then this indicates a very low level. In this case, push-ups are done not from the floor, but from a bench; this program is better suited for beginners. Thus, a person will be able to increase endurance and gradually move on to more complex exercises.
2. If a beginner can freely do push-ups from the floor more than 6 times, then he has an initial level. With such physical preparation, a beginner can gradually increase the load from the first days. A man or a girl with very low and initial levels, before developing a training program, should raise the level to at least the minimum.
3. If a person can freely do push-ups on the floor more than 8 times, then his physical fitness is at a minimum level. With this kind of physical fitness, a beginner athlete can follow a simple training program.
4. If a girl can do more than 10, and a man more than 15 push-ups, then their level is average. For people with an average level, push-ups can become basic.
5. If a girl does more than 20 bench presses with ease, and a man does more than 30, then their physical fitness is at the highest level. Such people usually have a certain training program for a long time. However, they should not abandon their studies, as the body quickly relaxes. And after a long break, it will be difficult to return to your previous physical shape.

The path from very low to the highest level is long. But not every person needs to become a professional; for a beautiful figure and body, average physical training is enough.

Training schedule

Many novice athletes think that the more repetitions and exercises, the faster the results will be, but this is a mistaken opinion. Since the body of men and women needs rest, with constant physical activity, girls may experience health problems, and men may develop chronic fatigue syndrome. So an approximate training schedule should look like this:

1. People just starting to play sports should do push-ups no more than 3 times a week. This way the body will have time to recover and rest. Such a schedule will prepare a person for constant physical activity.
2. Those girls and men who are physically fit should perform floor presses 4 times a week.

Even those who have good physical fitness should not forget to give the body rest, at least 2 days a week. Since constant physical activity will not bring benefit, but on the contrary can harm a person.

Execution technique

The floor press will only give results if you follow the correct technique. Many girls and boys are familiar with this exercise from physical education lessons, but many still perform it incorrectly, which has a negative impact on the result. The technique for performing a classic floor press depends on what the novice athlete focuses on. But it is better for beginner athletes to include only classic push-ups in their training program at first.

Athletes who have been involved in sports for a long time are familiar with the correct technique. Therefore, beginners should pay attention to the execution technique:

1. To do this, you need to lie on the floor, rest your hands on the floor, your hands should be shoulder-width apart or slightly wider. The head and body should form a straight line. When performing the exercise, it is advisable to keep your head in one position and not move it, as this can lead to injury.
2. After the starting position has been accepted, you can begin to perform. To do this, you need to go as low as possible at an average speed, the distance from the floor to the body should be about 5 centimeters.
3. After which you need to rise at the same speed. The number of repetitions for girls and men is different, and it also all depends on the physical fitness of the person.

The effect will be better if you lower your torso as slowly as possible. Because this increases tension. However, it rarely happens that novice athletes can do such presses.

But if a beginner’s physical training allows this, then this option will be the best for him if he wants to pump up his muscles.

It is also important to focus on breathing during training. Because the result depends on it. Many people think that this has no effect, which is very wrong. Improper breathing can cause serious harm to health by affecting blood and intracranial pressure. Therefore it is very important to remember:

1. You need to act while exhaling.
2. Relax as you inhale.

So when doing push-ups, you need to inhale when lowering the body and exhale when lifting.

Example of a push-up program for beginners

As mentioned above, beginners need to find a few free hours 3-4 times a week. You should not do exercises every day, as this can simply be harmful to your health. After the days for push-ups have been determined, you need to create a training program; the table will be more convenient for beginners. So the table should be compiled for a month at once. But changes may be made to this table within a month, as the body gradually gets used to the load and it will need to be increased.

So, a training program for beginners may look like this:

1. In the first seven days, you should perform 5-8 floor presses, with a break of 60 seconds. In the first week, for people with low physical fitness, 2 approaches will be enough. For people with average physical fitness, 3 approaches are enough.
2. In the second week, the number of floor presses should be increased to 8-10, breaks between sets should be no more than 1 minute. The number of repetitions must be at least 3.
3. In the third week, the number of repetitions should be increased to 25, 4–5 approaches. The break between sets is 1 minute.
4. In the last week, the number of bench presses should be maximum. A person must independently determine how much he can accomplish.

Each person draws up a training program for the subsequent months independently, based on the results of the first month.

The main mistakes that beginners make

Many novice athletes make mistakes when performing. Therefore, in the first few weeks it is advisable to carefully practice the technique and correct mistakes.

So the most common mistakes are the following:

1. The desire to do a large number of repetitions is why the technique suffers.
2. They exhaust the body with daily training, or overload it too much in one day. At this rate, a person will get tired very quickly and will no longer be able to maintain the level of load. It is worth remembering that the load should increase gradually, and not sharply.
3. Many people, on the contrary, feel sorry for themselves and do not do enough repetitions. The body quickly gets used to the load, so it needs to be constantly increased.

An indicator that the exercise is being done correctly and the number of repetitions is sufficient is muscle pain.

Push-ups are an ideal exercise for those who want to tone their entire body. Since almost all muscles are involved when performing it. However, the training program is different for each person. The first month is the most important, since it is based on the indicators of this month that the program for subsequent classes will be determined. When drawing up a program, a person must take into account his data, and only then will the training be beneficial. The push-up exercise is a basic exercise in many training programs, and for beginners it is the best exercise for raising the level of physical fitness.

Push-ups are a basic exercise available to everyone at any age. The push-up chart helps you distribute the load correctly and get more benefits and good results from your exercise program. Push-ups are included in many workouts. They are included in almost every program. They can be performed by both men and women, children and the elderly. The exercise is popular in classes in the gym, school, army and other training of varying complexity. There are different types of push-ups, differing in the degree of load, execution technique, and assigned tasks.

Push-Up Training Basics

Push-ups are a basic exercise that require no prior preparation or additional equipment. It is important to find free space on the floor to take the desired starting position.

Even though this is a very easy exercise, it works a lot of muscles. But the main workout is on the triceps and muscles of the abdomen, chest, back and forearm. If you supplement the exercise with various types of load, then other muscles will also begin to actively participate in it.

The push-up program for men will help increase muscle endurance, get the desired relief and increase the level of endurance. Push-ups help stimulate cardiovascular activity, improving blood circulation.

Essentially, a push-up is a bench press from the floor. This exercise helps achieve many results:

• doing push-ups with your arms wide apart will help train your chest muscles;
• exercise with your head down will strengthen your upper chest;
• exercise with your head up will train the muscles of the lower chest.

Varieties and techniques for performing push-ups

There are many different types of push-ups known. Each of them carries a specific goal and a specific load on the muscles. Here are the most basic and common types:

1. Push-ups in the middle position of the hands. There are different varieties - on the fingers, fists, palms.
2. Narrow hand placement during push-ups. Performed in 2 variations - on fists or palms.
3. Wide placement of hands during push-ups. It is also performed in 2 varieties - on the palms and fists.
4. Push-ups with your head down. Performed in 3 variations with different hand positions.
5. One-arm push-ups on your fist or palm. If during the exercise the fingers of the palm are turned towards the body, the exercise will affect the triceps.
6. Wall press with your head up. There are also 3 variations possible - on fists, palms and fists with a jump.
7. Knee push-ups.
8. Jumping push-ups. 3 ways to perform - on fists, on palms, with jumping and clapping.
9. Push-ups with a bend in the lumbar and back area. This exercise is actively used in physical therapy.
10. One-arm handstand push-ups on fists and palms.

Push-ups require precise adherence to the correct breathing technique. Despite the fact that this technique is not complicated, it must be strictly followed. The floor push-up pattern involves bending your arms as you inhale and extending them as you exhale.

When doing push-ups from scratch, you need to master three main types of exercise:

1. Push-ups with wide arms. The chest muscles and arm extensors are activated with an even distribution of the load throughout the back. Starting position: lying down on straight arms, shoulder-width apart. It is necessary to smoothly lower down and rise again to the starting position.
2. Press with a narrow arm position. Allows you to simultaneously target the pectoral muscles and arm extensors. Performed in several approaches.
3. Dumbbell push-ups. Allows you to increase the load on the chest muscles.

How to learn to do push-ups

For beginners, it can be quite difficult to figure out the push-up program on your own. The training program provides a step-by-step tactical schedule with an ultimate strategic goal. For example, the goal of training may be to learn how to easily perform an exercise up to 100 times within a month. To achieve this goal, it is necessary to create an individual program, which involves conducting classes 6 times a week and repeating them up to 2-3 times a day.

The push-up schedule represents a certain number of repetitions for each set. This is necessary so that you can clearly see the task for the day, note the successes achieved and inconsistencies with the program. At the stage of preparation for the exercises, a table of push-ups from the floor is selected, where notes are made on the work done, training performed, the number of approaches and the required number of repetitions.

The scheme is a real helper not only for beginners, but also for experienced athletes. In the columns, the number indicates the number of approaches, as well as the number of their repetitions in each lesson.

Here is an approximate table that will help you achieve your goal within a month: learn to easily do push-ups up to 100 times.

The table shows that after one month, doing 100 push-ups at once will be quite easy and simple. And in week 5 this milestone will be easily increased.

Many people want to look fit, slim and be in excellent physical shape. But, unfortunately, not everyone wants or can, due to certain circumstances, visit the gym or set up a sports corner at home. This won't be necessary if you do push-ups regularly.

Push-ups do not require the use of any specialized expensive equipment or exercise equipment or sports equipment. To achieve good results, it is enough to have a desire to be in good shape, not to be lazy, and also to use a suitable push-up system (program).

The advantage of such trainings is that they have no restrictions. Absolutely everyone can do push-ups - children, adults, the elderly, men and women.

This basic exercise works several muscle groups at once. It is considered universal and must be included in any training plan.

During its implementation, the following are actively involved in the work:

• rib cage;
• shoulder girdle;
• hands;
• abdominal muscles.

Push-ups not only use different muscles, but also allow you to shift emphasis to certain groups. To work a specific area, it is enough to redistribute the load by changing support points and execution techniques.

The muscles are involved in the work already when the initial (initial) position is assumed. To keep the body in a static position, the intercostal and abdominal muscles, back, as well as arms and legs are activated.

Thanks to this basic, accessible, and, most importantly, effective exercise, muscle mass is built up. In addition, a person who regularly does push-ups becomes stronger and more resilient. The impact speed also increases.

The following muscle groups receive the greatest load:

• Breasts. Provide abduction and adduction, as well as rotation of the humerus. They are best worked in a wide grip position.
• Triceps. Thanks to the triceps muscles, the arms are straightened, and they develop best in a narrow grip position.
• Biceps. They receive a powerful charge that increases the strength of the biceps muscles.
• Deltoid. They acquire a beautiful relief, and, therefore, the shoulders look visually larger.
• Serrated front. The lateral chest area is worked by doing a limited type of exercise, and push-ups are considered the best among them.
• Pyramidal. The elbow muscles, which are a continuation of the triceps, provide easier extension of the forearms.

A correctly designed program and execution technique allows you to benefit not only the muscles. Push-ups strengthen the respiratory and cardiovascular systems, bone tissue, joints, and ligaments, and have a positive effect on metabolism. A person's health and well-being improve noticeably.

For a person who does not play sports and does not go to the gym, this exercise allows you to quickly tone weakened muscles. Thanks to this, it becomes much easier to carry out routine work that involves certain physical activities.

Having set a goal for yourself - to start doing push-ups, you need to understand that it will be difficult both psychologically and physically. At this stage, it is important not to overdo it, but to do everything correctly, so that in the future it will be much easier to make the transition from simple to complex.

It is not recommended to bring yourself to exhaustion in the first lesson. The result obtained is determined not only by the number of approaches, but by the technicality of execution, which is much more important. And if you simply push with numbers rather than quality, there will be no effect. Beginners should start the classic version of push-ups after performing this exercise, first from a vertical plane and then from the knees.

There is no need to rush. Each stage takes from seven days to several weeks. You need to focus solely on your preparation, as well as your physical fitness. The readiness to move to the next stage is indicated by the absence of difficulties in completing the current level.

Particular attention is paid to mastering the initial position, which depends on the type of push-up, correct breathing, and the direction of each movement. The torso lowers as you inhale and rises as you exhale. It is necessary to ensure that the body is always straight, and that the lowering and raising of the body is carried out solely by bending and straightening the arms.

• You should start doing push-ups by performing 10 repetitions. It is recommended to increase the pace gradually. The main thing is to listen to your own feelings regarding how the body reacts to the current and increasing load. After class, the feeling of fatigue should be mild. No overvoltage. This is especially true for the first training sessions.
• Before starting classes, you should always do a ten-minute warm-up, and perform the planned number of repetitions in several approaches with breaks of 2-3 minutes.
• You need to do push-ups regularly. Training should never be adjusted to a routine.
• Drawing up a training program must be accompanied by specific goals. If you need to build muscle mass, you will have to train daily. To keep yourself in good physical shape and to normalize body weight, you can do push-ups two to three times a week.
• Those who decide to train daily should move to this pace gradually. First, you need to exercise every other day to prepare your muscles for the load. Rest also gives the muscles an impulse to gain mass.
• When starting an exercise, you should always carefully study not only the description, but also the recommendations.
• When doing push-ups, you can experiment and take some liberties, but only when all the movements are perfected, strength, agility and endurance are well developed, that is, with experience that comes with time.

Beginners are most often interested in the question of how many repetitions they should strive for. For women, it is enough to increase the number of push-ups to 30-40, and for men - to 50-100 push-ups. These are decent results, but not the best. People who want to have a toned, powerful body or who play sports should set higher goals for themselves.

In a month and a half, if you exercise regularly, women can achieve 50, and men 100 repetitions. You need to train for no more than 10-15 minutes. This is quite enough to increase arm strength, as well as the appearance of visually noticeable changes. There is one important point to consider here. There is an opinion that more than 15 repetitions per set will increase endurance, but only at the expense of increasing volume and physical strength.

To increase strength indicators and muscle growth, you should pay increased attention to the technique of execution, complicate the movements and amplitude. You can do push-ups or other difficult variations.

This seemingly simple exercise has many variations. According to some experts, the number of different variations is more than fifty.

Most famous athletes and bodybuilders constantly introduce various additions and changes to push-ups, which allow them to shift the emphasis of the load and open up new opportunities.

Selecting easier options or making training even more difficult is everyone’s personal choice. The choice is determined by personal wishes, goals, and physical capabilities.

Familiar to everyone since school days, they were performed in physical education lessons. The emphasis is placed while lying down, resting on your toes and palms. Place your hands slightly wider than shoulder level, palms facing forward. The emphasis is on the toes, slightly wider than the shoulders. The classic push-up movements involve the triceps, chest, and deltoids.

They are a lightweight variation suitable for beginners, elderly people or those with spinal problems. The initial pose is similar to the classic version, but only with emphasis on the legs bent at the knee joint, and not on the toes.

At the same time, keep your feet above the floor, placing one on top of the other. Thanks to this pose, the load is removed from the lower back and the force from various muscle groups is reduced. Studies have shown that the workload in classic push-ups is 64 percent, and with emphasis on the knee joints - 49 percent.

From a horizontal surface and from a wall

The first ones are quite difficult, especially for beginners, and if you start with them, then physical overexertion can be the reason that will discourage any desire to continue practicing. It is best to start the first steps with push-ups performed from a vertical plane, that is, from a wall. It is light, but quite practical, as it prepares muscles and joints for much higher loads.

The technique is quite simple. You need to stand up straight, stepping back from the wall about one step. The distance between the shoulders should be slightly greater than the width of the shoulders. It is best to keep your heels off the floor when the load from your body weight is transferred to your hands. You need to move towards the wall by bending your arms at the elbow joints until your chest touches the surface, and rise by straightening your elbows. At the same time, the torso should be kept straight, only the arms should work.

The distance between your arms out to the side is approximately two shoulder widths. The elbow joints look to the sides, and the emphasis can be on either clenched fists or open palms.

Socks resting on the surface of the floor, on the contrary, reduce the shoulders. As you go down, make sure that your elbow joints remain pointed to the side. Touching the floor, they quickly rise up.

The effectiveness of the exercise depends on the position of the torso, which should be kept straight from the feet to the head. If you lower your stomach, stick your buttocks up, or bend in the lumbar region, this will disrupt your technique.

To transfer the load to the chest muscles, the legs are placed on a hill - a sofa or bench, and the palms are left on the floor. Transferring the emphasis to a stand with a height of 60 cm, according to experts, allows you to increase the load to 75% of its own weight. If you do a reverse transfer, that is, place your arms rather than your legs on a hill, then doing the exercise will be much easier. The higher the bench height, the easier it is to perform push-ups.

The load on the chest muscles directly depends on the grip. The wider it is, the higher it is.

The arms are placed in line with the level of the shoulder joint, that is, along the body. Elbows point back. They stand either on their palms or on their fists. The position of the legs should be such that they are narrower than shoulder width. Moving down, the arms are bent, moving them along the body, directing the elbows back. Having touched the floor, keeping the body straight, they immediately rise up. This technique allows you to work your triceps. Placing your legs on a hill makes the exercise more difficult, but your arms make it easier.

It is a complex version of push-ups, thanks to which the triceps and frontal deltas are worked out.

The emphasis is placed exclusively on the palms, which are located side by side so that the fingers rest against the surface of the floor and turn slightly inward if necessary to make the execution easier. The toes are placed either slightly wider or at the same level with the shoulder girdle.

To go down, bend your arms, moving your elbows along your body. They are directed back and slightly to the sides. At the end point you need to touch the back of the hand. Move up until the arms are completely straight.

Widely spaced legs allow for a stable position. The right hand is left on the floor, and the slightly bent left hand is placed behind the back. To ensure safety and ensure maximum convenience for execution, it is recommended to use special stops.

The supporting (right) hand cannot be moved to the side. It should be in line with the body. Instead of four, there are only three points of support, and the legs spread to the sides allow you to maintain balance. When lowering, the elbow bends and moves to the side.

The downward movement is continued until the chest touches the floor, and then a push-up is performed, rising until the arm is straightened. Shoulders should be parallel to the floor. Having done a certain number of times, they change hands.

In order not to experience difficulties in performing this exercise, you must have fairly well-developed abdominal muscles.

Complicated Variations

This training perfectly loads the muscles, helps to develop good strength, speed and agility. To make a clap, you need to take a position in which your toes are the same width or narrower than your shoulder girdle, and your arms are 1.5 or 2 times wider apart.

The body is pushed up with a powerful push, lifting the palms off the floor, and quickly clapping. The return should be a soft and graceful landing on the palm of your hand. You can't flop on the floor.

Lightly touching the floor, you need to repeat the entire chain of movement “powerful push-clap-soft landing”. Hands should move rhythmically, harmoniously, strongly, quickly. Boxers include such push-ups in their training programs. They are useful for sprinters and those involved in various types of martial arts.

Focusing on the fingers helps strengthen the bones and increase the strength of the hands. The grip can be either narrow or wide. The main thing is that the emphasis is placed exclusively on the fingers.

It is necessary to do push-ups of this type only if you are in good physical shape and when your fingers are able to hold the body as securely as possible. To prepare for it, you should work a little with an expander to strengthen your hands.

Designed for athletes involved in strength disciplines and those who want to build bulky muscles and have a beautiful and clearly defined relief. The use of special weights allows you to increase the load, thanks to which the muscle tissue is worked out as deeply and efficiently as possible.

Vests equipped with weights are most often worn as weighting. This equipment is also used by those who do pull-ups on the crossbar and do push-ups on the uneven bars. Instead of a vest, you can use a regular barbell plate. This weight should be used with caution and only when someone is nearby for backup. The partner must ensure that the pancake is positioned correctly on the back and does not fall. The push-ups themselves also require caution.

You need to start doing push-ups with light weights. It is increased gradually. It is recommended to add no more than one or two kilos per week.

Increasing the range of motion allows you to work out the muscles as effectively as possible. To achieve this, it is necessary to remove the lower constraint, that is, the floor.

This can be achieved by using three points of support, which are three strong chairs. One becomes a support for the feet, and the other two - for the arms. Instead of chairs, it is allowed to use a variety of stands with a height of 10 to 15 centimeters.

Items used as support must be reliable. It is better to buy special handles designed for push-ups. Without the use of additional devices, it is impossible to do deep push-ups that allow you to go below the level of your hands.

At the first stage, you need to determine for yourself three to four days a week for classes. Even if you plan to do push-ups every day, at first you only train every other day. It is imperative to give your muscles time to recover and rest, and not to overexert yourself during your first workouts. At the first stage, a monthly plan is usually drawn up, changes to which occur every week.

A training plan might look like this:

First week:

• warm-up
• first approach - up to 8 push-ups
• break - 1 minute
• second approach – two push-ups less than in the first
• break - 1 minute
• third set – 5 repetitions
• break – 5 minutes
• fourth set – 5 push-ups
• next two sets of five repetitions with a minute rest

Second week:

• warm-up
• four sets of 8 repetitions, pauses of 1 minute

Third week:

• warm-up
• four sets, maximum number of repetitions (without excessive tension and with high quality)
• rest between sets - 1 minute

The final (fourth) week is devoted to increasing the number of push-ups. They plan the next training month independently and draw up a program for each training day.

Those who have completed initial training, are ready for full-time training, and want to start building a strong and beautiful body need a more advanced approach. It is necessary to develop and change plans every five to seven weeks, aiming to increase repetitions.

1st day:

• warm-up
• push-ups with weights - 4 sets of 12-15 times
• hand push-ups together - 4, 10-12
• abdominal exercise - 1, 40-50

Day 2:

• warm-up
• 100 reps for selected exercise (change push-ups every week)
• first week 10 sets of 10 reps *
• pause between sets 2-3 minutes

3rd day:

• warm-up
• wide grip push-ups 1 set max
• Medium grip push-ups 1 set max
• abdominal exercise – 1 set to the maximum

4th day:

• warm-up
• deep push-ups - 3 sets of 20-25 times
• squats – 3, 20-30
• hand push-ups together - 3, 10-12

1. Descriptions of the exercises allow you to formulate the correct technique of execution, but give you the opportunity to adjust the execution according to your characteristics and goals. You should always place your hands on a plane so that you do not feel any discomfort in the joints. It is necessary to try to prevent them from twisting, unbending, or bending. You always need to find the most comfortable placement of your palms.
2. You should definitely pay attention to developing flexibility by additionally performing special exercises, and also stretch your wrists before class.
3. To avoid injuries and sprains, it is recommended to wear wristbands or bandages. This protection is relevant for those who perform complex squats with clapping, on one arm, without resting on the toes.
4. Not all women are able to achieve a full range of motion due to a large bust. To “eliminate” the obstacle, you should use stops. Thanks to these devices, girls can increase the amplitude.
5. The difficulty of push-ups depends on the position of your legs. The higher they are, the more difficult the exercise and the load placed on the muscles. Experienced athletes may not even use tables, benches, or stools, but instead do vertical push-ups with their legs up.
6. Each training program necessarily involves the inclusion of abdominal and biceps exercises in the plan.
7. We should not forget about the importance of proper nutrition. In order for muscles to develop and form, you need to eat more meat and vegetables.

How many push-ups can you do? 20 or 30? 50? More? Perhaps you are a beginner who can only do 5 reps somehow. When you hear the word “exercise,” the first thing that comes to mind is push-ups. They are chosen first. For decades and perhaps centuries, men have considered push-ups to be a true test of not only strength, but also masculinity. What could be easier than just falling and starting to swing?

Despite all this, attitudes towards push-ups have changed over the years. They could either be in the system of maintaining good physical shape or be outside it. In the military and some other fields of activity, this exercise is used as an integral part of testing physical capabilities, but at the same time, it disappears from the field of view of bodybuilding.

Whether you're a functional training geek, a conservative old-school guru, or maybe you just want to incorporate this classic exercise into your current routine, Either way, push-ups are one of the powerful additions to any training system. With benefits ranging from increased endurance in individual muscles to overall tone and strength and stability in the core-supporting muscles, you'd be foolish not to include this exercise in your workout routine.

As the emphasis in fitness programs has shifted toward bodyweight work, you may want to learn how to do more push-ups. After all, just like doing pull-ups, dips, power-ups, squats on one leg, you can test your true authentic strength and resilience. These exercises are also proof of complete control over the body.. Increasing repetitions, strength, and muscular endurance should be a priority in your self-training program. In addition, push-ups should be a significant part of your workout.

Below is an eight-week program that will ensure you increase the number and quality of push-ups you perform. As you get used to a serious, regimented system, you will be sure to improve your technique for performing this classic and effective exercise for muscle development.

Avoid heavy bench presses for the duration of the program. When you do incline presses and other heavy and complex exercises too often, it can take quite a long time to recover. It also tends to have a significant impact on the shoulder joints. So these exercises should be avoided.

Since abdominal strength and elasticity are an important factor when performing push-ups, Make sure your program includes enough exercises to target these muscles. If your abs are weak, you'll likely perform push-ups incorrectly by bending or tilting your waist.

While working on this system make sure you perform the exercises properly. Your arms should be slightly wider than your shoulders, you should lower yourself until your chest touches the floor, and then you should push off so that your back becomes straight and tension appears in the muscles that support your body.

First and second weeks

Your first step is to perform a short preliminary check. Do as many repetitions as possible with good technique and no pauses at the top or bottom while doing them. Achieve the greatest number of repetitions. This will be the basis for your further actions. If you've recently trained your pecs, shoulders, or triceps, make sure you've had plenty of time before testing. This will ensure you are in the best shape possible to get the best results.

• first determine your maximum that you will strive for. Start with an amount that is approximately four times the result you achieved during the preliminary test. For example, if you were able to do 20 push-ups, then your new goal should be 80 reps. Now you should perform as many approaches as necessary to achieve your goal. You can first do 20 push-ups in the first set, 15 in the second, 12 in the third and so on until you reach 80 repetitions
• During the first week, rest one minute between sets. During the second – 30 seconds. Also, work to reduce the total number of sets required to achieve the goal each time.
• conduct classes twice a week
• If you want to add some additional exercises in between this program, feel free to include incline presses, close-grip incline presses, standing presses, front raises, and dips. But remember, when doing these exercises, you don’t need to overload yourself.

Third and fourth

By this time, you are already performing quite a few repetitions with reduced rest time. Over the next two weeks, you will increase the frequency of exercises, the total number of repetitions and continue to keep rest times to a minimum. You will effectively improve the overall endurance of your muscles.

• increase the frequency of doing push-ups to three times a week. By this time you should be used to doing the exercises more frequently, so don't worry about strength training that can be combined with this push-up program
• increase the number of repetitions by more than even 150% of the original goal. Based on the example above, your new total reps should be 120. This may seem like a lot, but just do as many sets as needed
• You still only need to rest for 30 seconds or less. Your goal should be to eliminate breaks between sets so you can complete more reps per set.
• continue to closely monitor the form and technique of doing push-ups

Fifth and sixth

Over the next two weeks, you will again increase the frequency of the exercise and the number of repetitions, and reduce the rest time. Most likely, you will be able to perform a large number of push-ups, which means it's time to use alternative techniques for performing them: changing the position of the hands and elbow angles.

• the frequency of execution should be increased to four times a week
• rest between sets should be reduced to 15 seconds
• the total number of repetitions needs to be increased by another 50% of the original goal. According to the example described above, you should perform 160 push-ups
• Experiment with different arm positions and elbow angles: use a narrow or wide elbow angle, keep your elbows close to your body or spread them out to the sides, etc.
• It wouldn’t hurt to emphasize again: continue to do push-ups correctly. You can't rush through reps and sets just so you can do more pushups.

Seventh and eighth

The last two weeks will be exhausting, to say the least, especially if you additionally exercise with an elastic band and do it regularly. During this period, you will again increase the number of repetitions and frequency of push-ups, and also reduce the rest time between sets. Add some new and challenging ways to do the exercises to increase the intensity of the program

• the frequency of classes should be increased to 5 times a week
• try to keep your rest time to 15 seconds or less. When performing the first few sets, you should rest only a few seconds, and when performing further sets, gradually increase this time to 15 seconds.
• the total number of repetitions must be increased by another 50% of the original value. Yes, for the example described above, it should be equal to 200 push-ups
• continue to use different hand positions and different elbow angles
• include several sets of one-arm or one-leg elevated push-ups
• again, pay attention to the technique of doing the exercises

Examination

Now it's time to check the results achieved. Complete this test in the same way as the preliminary test. At this time, you should notice a significant increase in the number of push-ups you can do, and also feel that your shoulder muscles have become stronger and more resilient.

After these eight weeks you will feel that you have become stronger and you can perform push-ups using improved technique. In the future, you can either maintain the achieved results or set a new goal by starting the set of exercises again.

Difficult version of performing push-ups: “typewriter”

Push-up program table

By following this training program, you will seriously work on your pectoral muscles and increase your baseline to at least a high enough physical readiness test (push-up section).

For example, on Monday of the first week you should perform 3 sets of 10 push-ups, rest for 10 minutes, and then perform 2 sets of 10 push-ups.

Remember: do not start any training until you are physically ready for it. Consult your physician before performing any of these exercises.

Perfect Push Up Workout Plan

4 weeks/3 times a week/Master level

This perfect push-up workout plan works more than just your pecs. Using the rotation of the support, you can work the muscles of the entire upper body. Ideal push-ups help target only certain muscles to increase their strength. If you cannot complete all the required repetitions of the exercise at once, kneel down and complete them in this position.

Muscles that move during push-ups

First of all: pectoral and shoulder muscles, as well as triceps muscles of the shoulder (triceps) Secondly: biceps brachii muscles (biceps), forearm muscles, abdominal muscles, quadriceps muscles of the thigh

Brief description of the training system

This training regimen uses rotating weights that will allow you to target your upper body muscles to make them stronger and stronger, making your body one that will definitely be looked at. The unique design of the tool used in these classes allows you to stimulate all of the specified muscles. This training system takes full advantage of all possible benefits.

This workout plan will work your muscles to the max. It is designed for those who desire significant changes and incredible results.

Three days to achieve results

The exercises of this training regimen only need to be performed three times a week. By doing this, you'll be doing push-ups that work your pecs, shoulder muscles, and all the muscles in your upper body. Each group of exercises has something new that allows you to achieve results that have never been seen before.

Since this plan allows at least 48 hours between sessions, there is room to add other exercise routines outside of the main schedule of the plan.

More than just working the pectoral muscles

The circuit offers a complete system of ideal push-ups, thanks to which your arms, shoulders and chest will become stronger. At the same time, the muscles supporting the core will become more stable and, in addition, grip strength will increase.

Strengthening your muscles will change you

The ideal push-ups of this training scheme differ greatly from the standard methods of performing them, mainly in the height of the support and the possibility of its rotation. By performing the various groups of exercises used in this training regimen, you will find it difficult to use your stabilizing muscles and overcome increasing fatigue. But all this will make your upper body excellent.

Complete the program to the end

Don't even think that this training regimen is simple. It is quite complex. Many who undertake this program, even those with significant fitness experience, will find that they are unable to complete the number of repetitions required, especially in the early stages.

This should not discourage you, since the whole essence of the program is self-development and overcoming oneself.

A training regime with the perfect push-up will take you on a whole new trajectory for your body's development. All that is required is to learn and improve a few new exercises and properly tune in to it psychologically. This workout regimen will get you stronger, leaner, and in better shape than you've ever been before.

Contents:

What effect can you get from this exercise? Approximate 6-month training plan. Variations of push-up technique.

Push-ups are an exercise that is versatile, effective and has a positive effect on the main muscle groups. A well-designed system of push-ups is a chance to solve a number of key problems related to working the muscles of the chest, abs, triceps and deltoids.

Below we will consider a set of exercises for beginners and professionals, a schedule and training rules that guarantee results in 30 days and the ability to do 100 or more repetitions upon completion of the course.

What is the benefit?

This exercise has the following benefits:

• Increase in strength. A well-designed complex guarantees the development of the main muscle groups. Experienced athletes claim that with proper organization of training, the first result comes within 30 days. It is expressed not only in the ability to do more than 100 push-ups, but also in the formation of a sculpted figure.
• Feeling better. A training program that includes daily push-ups is a shortcut to health. Scientists have proven that such exercises strengthen the heart muscle, normalize metabolic processes, and improve blood flow to various parts of the body. 20-30 repetitions are enough to accelerate the body and give it an impetus for growth.
• Helps burn fat. A correctly drawn up scheme is a chance to get rid of excess accumulations in the abdominal area. During such training, dozens of muscle groups (large and small) work, which triggers the fat burning process.
• Keeping fit. Push-ups are a chance for beginners to gain the necessary experience, and for professionals to keep in shape when it is not possible to exercise for a long time. A simple exercise at first glance guarantees working the muscles and maintaining their volume. The main thing is to create a training schedule and strictly adhere to it.

How to organize the process?

Let's look at what an effective program looks like. The presented training schedule is for 6 weeks. It is suitable for both beginners and experienced athletes. It’s worth noting right away that athletes who are already trained do one and a half to two times as many repetitions in each approach.

The program itself looks like this:

1. The first week is divided into two stages:
   • From the first to the third day, five sets of 3, 4, 2, 3, 5 repetitions are done.
   • On the fourth and fifth days, five approaches of 4, 5, 4, 4 and 7 times are also done.
   • Rest time between sets is 30-50 seconds.
2. Second week:
   • From the first to the third day, five sets of 5, 6, 4, 5, 9 repetitions are done.
   • The fourth and fifth days - five approaches of 5, 7, 5, 10, 7 times.
   • Rest time – 30-50 seconds.
3. Third week:
   • From the first to the third day, five sets of 8, 10, 12, 8, 15 repetitions are done.
   • The fourth and fifth days - five approaches of 11, 13, 15, 13, 15 times.
4. Fourth week:
   • From the first to the third day, five sets of 12, 15, 12, 12, 15 repetitions are done.
   • The fourth and fifth days - 10, 18, 15, 10, 18 times.
   • Rest time – 150-200 seconds.
5. Fifth week:
   • From the first to the third day, five sets of 10, 13, 10, 15, 20 repetitions are done.
   • The fourth and fifth days - 10, 15, 12, 10, 30 times.
   • Rest time – 100-200 seconds.
6. Sixth week:
   • From the first to the third day, five sets of 10, 15, 10, 10, 30 repetitions;
   • Fourth and fifth days - 16, 18, 16, 15, 35 times.
   • Rest time – 50-100 seconds.

This program for beginners is a chance to achieve results in push-ups and do 100 reps per workout. Consider a few points:

• A table with approaches and repetitions should be in front of your eyes, which guarantees strict adherence to the program.
• Compliance with the execution technique is mandatory.

Upon completion of the program, you are allowed to go in two ways - take a break in the training process or extend it for another 30 days.

Below is a 15-week training option for more advanced athletes:

Execution options

The exercise in question is not as monotonous as novice athletes imagine. Options in demand today:

• Classic push-ups. In this version, the hands are placed shoulder-width apart, the feet are pressed tightly together, the back is straight, and the elbows are directed to the sides. The body does not descend completely - there should be 3-5 centimeters left to the floor. Here the triceps, pectoral and deltoid muscles, and abs are involved in the work.

  

• With a kick. Benefits - better development of the chest and deltas, development of flexibility and strength, strengthening of the buttocks and tendons in the knee joints. The main difference is that in the lower part the leg is swung to the side with a 1-2 second pause, after which the limb returns to its original position.

  

• With knee to elbow pull. This option guarantees a load on the chest, thighs, triceps and abs. Push-ups are similar to the classic version. The difference is that before each lowering, the knee is brought to the elbow located on the opposite side.

  

• Corkscrew. Here the calves, abs and quadriceps muscles are involved in the work. First, the exercise is performed in the classic form, after which the feet are moved forward until a right angle is formed at the knees. Make sure that your pelvis is slightly raised above the level of your head. Lower your left side toward the surface while twisting and bending your elbows. Return to the starting position and repeat on the other side.

  

• Triangle. The advantage of this option is that the load alternates between one hand and the other. As a result, a large number of muscle groups are involved in the work. During the execution, the body is lowered not between the installed hands, but towards each of them in turn.

  

• With twisting. This method is not suitable for beginners who are training from scratch due to the increased complexity. Here the abs and inguinal muscle groups are involved in the work. The difference is in the position of the legs. One leg is placed under the other at an angle. In this case, the thighs should not touch the floor during push-ups.

  

• Teach mate- an option that involves large muscles - hips, lower back, shoulders. The principle of execution is simple - you need to raise one leg until it becomes parallel to the floor. After the chest touches the surface, the leg rises to its maximum height, after which, together with the return of the body, it lowers to its original position. After crossing the “equator” of the approach, the limb changes.

  

• Cross push-up. The main advantage is the connection to the work of the abs, chest and serratus muscles. To perform it, you need to take the starting position, after which the left hand moves 8-10 cm forward. Next, the right leg rises and the body lowers until it touches the floor. Return to the starting position. In the middle of the exercise, you should change your leg.

  

• With weights. To pump up the pectoral muscles, develop the wrists and forearms, push-ups are performed with the substitution of weights. The principle of execution is the same, but with the difference that the chest falls below the level of the arms.

  

Results

The program described above, designed to achieve a level of 100 push-ups per workout, is suitable for athletes of different levels of training. The execution option can be anything. Here you should focus on your goals and your capabilities. If the lesson is carried out from scratch, then the classical method will suffice.