Push-up is one of the most effective and simple exercises with its own weight. Pushups can be done anywhere and anytime. Pushups develop triceps, shoulder, pectoral, deltoid muscle groups, as well as abdominal, back and leg muscles.

What is useful pushups?

  • strengthen muscles
  • cause moderate muscle growth
  • develop muscle endurance
  • make the body more relief
  • develop speed-strength qualities

Technique perform various types of push-ups

Classic (conventional) pushups

Loaded muscles: the load is evenly distributed on the middle region of the pectoral muscles, triceps and delta.

Technique: lying down, hands shoulder-width or slightly wider, legs folded together, body parallel to the floor, head held along the spine, not lifting and not lowering. We lower the body to the lower point due to the flexion of the arms, lingering a little, lift the body to its original position, keeping the body parallel to the floor. Do not forget about breathing: we lower - inhale, we rise - exhale.

Классические (обычные) отжимания

Wide Arm Pushups

Loaded muscles: the load is more on the pectoral muscles, and less on the triceps and delta.

Technique of performance: hands are set wider than shoulder width. When returning to the starting position, do not straighten your elbows until it stops, in order to keep the pectoral muscles in tension.

Отжимания с широкой постановкой рук

Pushups with narrow (diamond) hands

Loaded muscles: the load is more on the inner part of the pectoral muscles, less on the triceps and the anterior part of the deltoid muscles.

Technique: hands are brought together so that the thumb and index finger of the hand touch each other. Going down to the lowest point, push yourself, taking the starting position.

Отжимания с узкой (алмазной) постановкой рук

Head down

Loaded muscles: the load to a greater extent falls on the upper part of the pectoral muscles.

Technique: the same as in the classic push-ups, only the legs are on the protruding support. Push-ups with wide and narrow arms can be used.

Отжимание головой вниз

Push ups with cotton

Loaded muscles: train the explosive power of the muscles.

Technique of performance: at the lowest point of push-ups, sharply push the body upwards and produce a clap of hands. If it does not work out or is difficult with cotton to do without cotton.

Отжимания с хлопком

Pushups on one arm

Loaded muscles: develops the shoulder girdle, all areas of the pectoral muscle triceps.

Technique of performance: the legs are spread widely, one of the legs is exposed to the side, concentrate the weight of the body on one arm, and carry the other behind the back. Perform push-ups. Pushing on one hand is a difficult exercise, so many do not get the first time.

Отжимания на одной руке