Diagram of push-UPS for muscle growth. Breathing technique while push UPS from the floor

The Pushup is a basic exercise in all sports. No training process is not without checks on the athlete's strength and endurance. Many athletes perform pushups every day to keep the amount of accumulated mass and shape, if regular classes impossible. Even bodybuilders include this exercise in your training program as a Supplement to the base and the "sweeper" of the target muscle groups. This type of training is familiar to us from school, because the standards for push-UPS on the floor was taking all the boys from 5th to 11th grade. However, even in adulthood, few people doing this exercise correctly. Technique is suffering because people are not grounded in theory. There is an excellent diagram of push-UPS that will allow you to take this exercise to perfection in just 10 weeks. But first go over the basics.

A Little theory

Interesting fact: the record push-UPS in one go - 10 507 times. It was established by the Japanese Minoru Yoshida in 1980. Impressive, isn't it? But before you chase performance, you need to understand the theory. The essence of any exercise of force is the load on certain body parts, which later will grow and become stronger. But what muscles are worked during push-UPS from the floor? This primarily chest and triceps. They take the lion's share of the load. Also, the work included abs and lower back, because we have to keep your body in a straight position. A small part of the load goes to the muscles of the legs and shoulder girdle, they are in this exercise as stabilizers.

Many athletes use pushups for muscle growth. The diagram of the mass will necessarily contain some modified types of exercises and will have to use additional weight. Push - UPS are a great alternative and even replacement to the classic bench press bar. In this type of exercise involving all muscle groups of the chest, while the bench press works only on the upper regions of the chest.

The Benefits of push-UPS

This exercise not only strengthens muscles and develops strength, but also beneficial for joints and tendons. You will immediately notice an increase in performance in the other exercises on the bench as soon as I add a diagram of push-UPS into your weekly training. Still, this type of training has many advantages:

• Muscle fibers are stretched and injured, and therefore, exercise stimulates the growth of mass.
• Your muscles will be strengthened and will become much more prominent, because during the push-UPS will do a huge amount of blood and oxygen.
• Exercise develops speed and coordination, which is especially useful to people involved in martial arts.
• The Exercise is of power and is quite energy-intensive, but at a fast pace it can take on the characteristics of aerobic training. Thus, push-UPS help to strengthen the blood vessels and heart muscle in General.
• All physical exercises contribute to the acceleration of metabolic processes and metabolism.
• Since push-UPS are basic exercises and, therefore, involves more than one joint. This means that regular exercise will have a beneficial impact on the strengthening of ligaments and bones.

It is Important to understand that a positive effect is possible only if systematic training and proper equipment.

Proper technique - the key to success

Before proceeding to the scheme of push-UPS, you need to get acquainted with the technical nuances of the exercise:

1. Take the emphasis lying. The body should be pretty tight, and the spine is completely straight. The deflection in the lower back is not allowed, the pelvis is lowered. Feet slightly apart, palms face straight ahead.
2. Start to bend your elbows and slowly lower the body down. At the lowest point distance from floor to housing should not be more than three inches. But if you manage to fall below, the circuit of push-UPS for beginners, you is not suitable, your physical performance at a high level, so it is possible to start with intermediate or advanced program.
3. Be Sure to follow the breath. In the negative movement phase (lowering the body) - take a breath, and in a positive (when lifting) - exhale.
4. To raise the body, just gradually straighten your arms, but don't make it to the end. Do the exercise within the amplitude and keep the muscles under constant tension.

Ladies can also perform pushups. Technique for girls a little easier. After all, not all women have the strength to lift your body. To do this, there are several ways to simplify:

• Pushups from the wall;
• Pushups from table;
• Push-UPS from the bench;
• Push-UPS with fitball;
• Pushups from knees;

These are All variations of the exercises is a little off the load from the working muscles, allowing the girls to use pushups in your training program.

Raising the hands during the push-UPS

There are about 50 types of pushups, each of them involves specific muscle groups, and each technique for its own good. However, major differences in the effectiveness of the exercises lies in the hand setting:

• Pushups wide grip to a greater extent include the work of the chest. Due to the strongstretching targeted muscles, we significantly strengthen the load. The amplitude is shortened, and the body rises only the pectoral muscles, not including hands.

• If you put the hands are very narrow, you get pushups for the triceps. In this embodiment, we greatly increase the range of motion and concentrate the body weight on one point. Thus, to balance the work includes all the stabilizers of the hands, specifically: posterior and lateral part of the forearm.

• The Following method is very useful for fighters. If there is a need to strengthen the knuckles, then you need to implement in a training program pushups on the fists.
• To enhance the load on the biceps, simply rotate the palm 90 degrees. This technique will remind supination, both in the classical lifting dumbbells.

• If there is a need to significantly increase the load or exercise weight do not bring the desired effect, try to do push-UPS on one hand.

Sports equipment

Any scheme of push-UPS for muscle growth will include various complicated variations and modifications of this exercise, using various sports equipment. After all, so it is possible to concentrate the load on the target muscles and greatly complicate the exercise. Most often used the following tools:

• Bench. It can be used to facilitate exercises (to put under the arms) and its complications (to put under the legs). You can still use a bench to perform reverse pushups for the triceps. From the floor to do them simply will not work. For this exercise, turn around to the bench back and take the emphasis lying. Hand wound back and hit a bench, legs extended forward. The implementation of the exercise looks like a cross between squats and push-UPS.
• Chairs. This inventory can be used to significantly increase the amplitude of the shock and stretching of the muscles. To do this, take two stools under each hand and one for feet. Do pushups in your usual technique, but you will fall much lower, and therefore, the muscles get the maximum possible load.

• The Weights. The extra weight you can use everything: dumbbells, pancakes, books, a backpack with rocks and even other people. The purpose of these push-UPS - increase power performance and improve the training efficiency. Because each form of training should be a progression of the loads.

Plyometric push-UPS

One of the best exercises to develop explosive power - plyometric push-UPS. Circuit training is quite simple, you just add one element in the classical exercise is the snatch at the point of peak load. This can be done in the following ways:

• Springy push-UPS. It is necessary to make a significant effort to the top of the lift housing lift your hands from the floor.
• Pushups with jumps: a more advanced form of the previous exercise. For this you need to jump the housing to such a height, to have enough time to clap your hands.
• Dynamic pushups. For this you will need two different heights. For example, the surface of the floor and Stepan. Do classic push-UPS while jumping with hands on the platform, then coming back.

This method explosive training can further complicate, just add additional weight.

Breathing in push UPS

Breathing Technique while push-UPS is quite simple. As with all strength exercises, the exhalation takes place the moment you turn on the power, and inhale on the relaxation phase. The most common mistake for beginners is to breath. Yes, it greatly facilitates the exercise and gives the opportunity to make a maximum effort, but breathing can be very dangerous. If strength training the brain not getting enough oxygen, there is the possibility of hypoxia, and this may adversely affect blood vessels, and even lead to microreserves. The breath should be smooth and rhythmic, then you will not lead the body into a state of fatigue and, therefore, can most effectively perform the exercise.

What you should pay attention before you start training?

Before you start training you should make sure that you have no contraindications to this sport. And to take it seriously. You need to grasp some peculiarities of such classes:

• We already remember what muscles are working when you push-UPS, which means you need to be sure that your body is all right. Should not life any injuries that may prevent the correct technique of the exercise.
• Dothe warm-up. Always prepare your body to workout. Unnecessary injuries and sore muscles the next day are not the best addition to exercises. All this can be avoided by simply taking a few minutes to the development of joints and warming up by the working muscles. After the training, be sure to take the time to stretch.
• Important systematic approach. No sense of push UPS, if you run them from time to time. If set to program, then bring it to the end. Follow your goal, and who knows, maybe you'll be the next man to put that new record push-UPS in one set.

Training Program "100 push-UPS"

There is a special technique, following which it is possible to learn how to perform mnogoobraznye pushups. The training program "100 push-UPS" is designed for 10 weeks. After this period you will be able to do 100, maybe even much more in just one approach. However, such a long time may need only those who has very weak physical attributes. If your level is high enough, you will need much less time. To determine your starting point, just press as many times as possible, and then check your result with the list. Main strictly follow the technique and not cheats, otherwise it just loses its meaning:

• 1 level: 8 to 14 repetitions;
• 2 level: from 15 to 19 reps;
• Level 3: from 20 to 29 repetitions;
• 4 level: from 30 to 36 reps;
• Level 5: from 37 to 44 repetitions;
• Level 6: 45 to 51 repeat;
• 7 level: from 52 to 61 repetition;
• 8 level: 62 to 71 repeat;
• 9 level: from 72 to 79 repetitions;
• Level 10: 80 to 88 reps

If you do not get to do push-UPS at least 8 times, do not worry. So you need a little more time to prepare. Spend a month of intensive training, doing pushups from the knees or the bench, and then repeat the test.

How it works? Serial number of your level, corresponds to the number of training weeks. Just follow the proposed scheme and perform the required number of repetitions. If at first you can't make the proposed weekly standard, repeat it until then, until all conditions. And then move on to the next.

1 week

This is the level of those who have mastered the pushups from zero. The training program includes three training days a week, that means you need to engage through the day. After a workout you immediately go to pushups. Follow the number of repetitions indicated in the table. The scheme of training is this:

Approaches	First practice	Second exercise	The Third practice
1	5	5	7
2	7	7	8
3	6	9	11
4	4	8	10
5	6	5	6
Total reps:	28	34	42

Note: rest between sets must be at least 1.5 minutes if you need more time to recover, then increase the interval up to 2.5 minutes.

Week 2

After completing this level you will be able to do push-UPS about 20 times in one approach. If the program is difficult, go back. But if training is too easy, then move on to next week's call.

Approaches	First practice	Second exercise	The Third practice
1	7	9	14
2	10	12	12
3	12	9	10
4	8	8	18
5	9	14	9
Total reps:	46	51	63

Week 3

This level is slightly more difficult. If all fails first time - don't give up, just repeat this week again. Person able to run this program, can do push-UPS more than 30 times over the approach.

Approaches	First practice	Second exercise	The Third practice
1	12	14	15
2	18	15	16
3	12	19	22
4	16	13	20
5	13	16	14
Total reps:	71	77	87

Week 4

Soon we will go half way. After this week, you will be able to boast a score of 40 pushups in one set. And this is a pretty good indicator. If at this stage you encounter difficulties, then either go back to the previous level or repeat the program one more time.

Approaches	First practice	Second exercise	The Third practice
1	20	18	20
2	18	24	22
3	22	20	26
4	16	22	25
5	15	18	20
Total reps:	91	102	113

Week 5

Congratulations! If you can do this week, then half way will be successfully completed. Once you have finished this level, the number of push UPS in one go will increase to 50 repetitions.

Approaches	First practice	Second exercise	The Third practice
1	21	22	26
2	22	24	30
3	28	30	26
4	21	28	31
5	26	24	24
Total reps:	118	128	137

Week 6

After passing the equator training program burden will grow even faster. So it is impossible to relax. Remember that you can always step back or try again. Importantly adequately assess their strength and capabilities.

Approaches	First practice	Second exercise	The Third practice
1	34	27	28
2	25	37	38
3	25	25	26
4	25	35	36
5	32	29	34
Total reps:	141	153	162

Week 7

The Load increases. After completing this week, you will be able to overcome the barrier of 65 reps in one set. Not bad, right? The main thing is to be diligent and to follow the training program. But if training is given to you without hard work and effort, you can always skip to the next week.

Approaches	First practice	Second exercise	The Third practice
1	28	30	33
2	38	40	34
3	30	38	42
4	38	34	42
5	32	32	36
Total reps:	166	174	187

Week 8

You at the finish line. Until the end of the scheme less than a month. Come on and get it together! If you successfully overcome this week, you will be able to do push-UPS 75 reps. And this is could be called an impressive result.

Approaches	First practice	Second exercise	The Third practice
1	38	36	40
2	38	46	46
3	40	42	42
4	42	40	46
5	34	38	38
Total reps:	192	202	212

Week 9

You on the penultimate stage. A little while, and the coveted 100 push-UPS will be a doddle. The main thing is not to cheat. If the training week is given to you with great effort, not make fun of his body. Perhaps we should step back or again.

Approaches	First practice	Second exercise	The Third practice
1	41	50	44
2	42	42	53
3	46	48	46
4	46	42	50
5	42	44	44
Total reps:	217	226	237

Week 10

This week is the final push to his goal. If you succeed, you will be able to master 100 push UPS in one set. So, you can be proud of your strength, health and endurance. Do not be upset, if everything will not come out the first time. Because this case does not tolerate haste, remember that we are working on the result, not the speed.

Approaches	First practice	Second exercise	The Third practice
1	45	48	50
2	51	52	54
3	45	46	50
4	52	54	54
5	45	48	52
Total reps:	238	248	260

Time to start the final test. Check to see if you can perform the coveted 100 push-UPS. If so, you should not relax and rest on our laurels. After all, you worked on the scheme with classic push-UPS, but what if you try to repeat the program with another variation of the exercise? Or add a bit of weight? Additionally, you can simply continue to train on the scheme, and to increase the number of possible push-UPS. Workout at home or in the gym can lead you to the result of 150 reps in one set.

The continuation of the program for advanced

The Principle of training remains the same. However, the relaxation time can be increased. Despite the fact that your strength has increased significantly, to carry more than 50 repetitions in one go is problematic. In order not to expose the vessels and heart critical loads, the interval for the break can be reduced to 3.5 minutes. This will allow you to align breathing and allow the muscles to recover.

11week

To perform this week will allow you to cross the milestone of 110 push UPS in one set. Importantly follow the breath and technique. The limit load can be unsafe for your body. Listen to your body, if you feel discomfort in your joints or begin to lose consciousness, immediately stop the exercise. Any records not worth your life and health.

Approaches	First practice	Second exercise	The Third practice
1	50	50	52
2	54	52	54
3	58	60	60
4	56	56	62
5	48	58	58
Total reps:	266	276	286

12 week

The greater the ordinal number of weeks, the rapidly rising load. If you successfully complete this training program you will be able to do push-UPS more than 120 times over the approach.

Approaches	First practice	Second exercise	The Third practice
1	64	70	72
2	60	68	70
3	66	66	68
4	58	62	64
5	68	60	62
Total reps:	316	326	336

Week 13

You've reached a Baker's dozen. At this level, we will increase the number of push-UPS 135 reps at a time. Never forget the basic working rule diagram: if the result does not suit you, you can always go back or start over.

Approaches	First practice	Second exercise	The Third practice
1	72	62	64
2	70	64	66
3	68	70	72
4	62	72	74
5	60	74	76
Total reps:	332	342	350

Week 14

The Final training program scheme.

Approaches	First practice	Second exercise	The Third practice
1	66	68	70
2	72	74	76
3	70	72	74
4	64	66	78
5	74	76	68
Total reps:	346	356	366

After Successfully completing this week, you will be able to do push-UPS 150 times without much effort.