Push-ups are an excellent exercise, in which almost all the muscles of the body participate.
The benefits of push-ups from the floor:
Pushups from the floor are often called “bench press vice versa.” This is an excellent physical exercise that develops the front deltoid muscles, triceps, and pectoral muscles, which are, in fact, the same muscles as with the press. Push-ups are a great way to keep fit or replace the workout with “iron” when for some reason there is no way to go to the gym.
The technique for doing push-ups:
In push-ups, the correct technique is the key to the effectiveness of the exercise. The back should not bend down, and the buttocks did not stick up. When viewed from the side – the body is in a straight position. The head looks to the floor. Starting position on straightened arms. Then, bending your arms at your elbows, lower your body down. The lowest point of the movement is touching the floor with your chest or even the tip of your nose. Breathing: inhale in a downward movement, and exhale as the body rises.
The distribution of weight and load depends on the position of the hands.
In the standard position, the hands are placed shoulder-width apart, while the load is evenly distributed. If you put your hands wider than your shoulders, then the load on the deltoid muscles and the outer part of the pectoral muscle will increase. In the case of a decrease in the distance between the arms, the emphasis of the load is shifted towards the triceps and the inside of the pectoral muscle.
With a change in body position, the load distribution also changes. The first option: when the legs are above the head. In this case, you load the upper chest and deltoid muscles. The second option: when the head is above the legs. The load is shifted to the lower pectoral muscles.
Options for push-ups from the floor In addition to the above variations of doing push-ups, there are a large number of other ways.
Variations of doing Push-ups:
1-Push-ups from the knees:
To reduce the load. A good option for women and children, as well as after injuries and illnesses, when the load is minimal.
2-Push-ups on fists:
It allows you to remove the load from the wrist and at the same time roughen the skin and strengthen the knuckles, which is important, for example, in karate.
3-Push-ups from the wall:
Lightweight push-ups. Moreover, by changing the goal of the slope, you can increase or decrease the load. Suitable for beginners, women, and children.
4-Push-ups on one arm:
The hard way. The load can be varied by setting the legs: the farther from each other, the easier the execution.
5-Push-ups and jumps:
Difficult option. When moving upwards, in a “jump”, tear off hands from the floor, ideally with cotton. It develops “explosive” muscle strength. Push-ups with weighting. With the right weighting, you can achieve the effect of an exercise similar to a bench press.
Working muscles during push-ups from the floor:
The following muscle groups receive the greatest load:
pectoral muscles, deltoid muscles, and triceps. The back muscles, abs, and even the muscles of the legs also work.