Push-ups with clap - technique and benefits of the exercise

Useful tips

It is important to get the maximum benefit from any exercise. To do this, you should follow some recommendations:

The exercise should be performed after warming up

This is important for warming up the muscles. Your warm-up should not include static stretching exercises. This can lead to muscle injury and loss of flexibility.

It is worth refraining from such exercises also for an hour after push-ups. Dynamic stretching is not prohibited, but it should be performed with knowledge of the technique. During the exercise, even when lifted off the floor, the body should create a straight line. You cannot use your pelvis. Everything needs to be done gradually. It is important to properly prepare so that the body is prepared for such loads. Before the clapping exercise, you should do a set of five classic push-ups. It is worth doing without additional burden. It is much more effective to hone your jumping technique, making it faster and higher.

Cotton push-ups should be done once a day. If there are several workouts, then the rest of the time it is better to limit yourself to classical exercises. During the exercise, you should not bend your elbows all the way, otherwise the stress will be placed not on the muscles, but on the joints and ligaments, which will lead to injury.

Using clap push-ups, you can develop explosive strength. You need to start such exercises gradually and only after completely mastering the classical technique. These push-ups should be done after warming up.

It is important to strictly follow the technique and useful recommendations so as not to make mistakes that could lead to injury or ineffective exercise.

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“The three of a real man” – push-ups, pull-ups, weights. I show the standards for men over forty

In this article I would like to tell you about the “top three exercises for a real man.” Pull-ups, push-ups and kettlebell exercises.

Well, are you ready to test your strengths? Then let's get started!

Let's look at the weights first. By the way, I wrote a whole article about the standards for this exercise, if you are interested, you can read it. I will leave all the links at the bottom of the article.

As for the standards in kettlebells, in my opinion, they are quite realistic to perform.

Below, I will add requirements from the TRP standards, and I would like to ask you to tell your opinion on these requirements. I’m just very curious, how many of my readers are able to fulfill those same standards?

And here they are:

As for me, almost anyone can do those 23 reps with a kettlebell before the age of 49. Okay, not everyone, but those who have devoted at least a month to this exercise.

This also applies 20 times before the age of 59. And yes, that’s just 32 kg and even 24 kilograms, that’s only 16, and with all this, it’s not even a bench press, but a regular snatch.

In short, I’m waiting for your comments on the topic of weights, and we move on to the next standard. And now we’ll talk about my favorite exercise from this trinity – push-ups.

As for this exercise, the standards will be a little more serious. After all, this time we will lift not just one light weight, but our entire body. Accordingly, you will have to work hard.

To pass the push-up standard and get the maximum score, you will have to do it as many as 27 times. And yes, this amount is for those who are already under 50 years old. So, as for me, this figure is quite good.

Push-ups without additional objects

When performing these exercises, the distribution of the load depends solely on how a person places his hands and positions his body.

The general rules for performing such push-ups are as follows:

The wider your arms are, the greater the load on the pectoral muscles.
The closer your hands are (maximum position is palm to palm), the more the triceps are tensed.
To strengthen your fingers and hands, you need to do push-ups on your fists or fingers.
You can increase the load by doing push-ups on one arm.
To reduce the load, you should lean on your knees.

By adhering to these rules, you can work out your muscles well with different degrees of load without the use of additional devices.

To perform push-ups, take a lying position, straighten your back, do not lift your pelvis up. By bending your arms, lower your body towards the floor, but do not lie on it. Then, with muscle effort, unclench your hands and return to the starting position.

There are many different variations of push-ups that target different muscles, depending on the placement of your arms and legs in relation to your body and the working surface.

A separate group includes the so-called plyometric push-ups: exercises whose main purpose is to create the effect of explosive force. These push-ups are useful for those who want to gain speed and agility, but they are ineffective for muscle growth.

Perform polymetric push-ups from the same position as regular push-ups. When lifting your body, you need to push off the floor as hard as possible so that your upper body is in the air. The most popular polymetric push-ups are the clap push-up and the change-height push-up.

What are push-ups

Push-ups are a fairly simple exercise that allows you to use almost all muscle groups, so the benefits are clear. The exercise is done on the floor. It is often characterized as the reverse version of the bench press.

Depending on the type of push-ups, you can work the muscles that you need. You can focus on the muscles of the chest or arms, for example. The abdominal and thigh muscles also receive static load.

Push-ups have many variations . Among the most common and popular are the following:

classic push-ups;
head up push-ups;
head down push-ups;
knee push-ups;
clap push-ups;
jumping push-ups;
fist push-ups;
one-arm push-ups;
push-ups with wide/narrow arms;
plyometric push-ups.

Variations of push-ups vary in difficulty level and muscle groups involved. One-arm push-ups are considered one of the most difficult variations. When performing them, alternate hands so that one of them does not lag behind the other in load. The benefits of push-ups are obvious. This simple exercise helps to engage all muscle groups, ensuring harmonious development of the body.

Plyometric exercises

The list of such exercises can be very long, and therefore we will consider only some of the most effective ones for the development of the whole body.

Push-ups and types of plyometric push-ups

The first exercise that comes to mind is push-ups.

It has a very large number of variations, and if you want to develop explosive upper body strength, then you need to pay attention to push-ups. So, in short, when during push-ups most of the amplitude is performed through the elbow joint, then the triceps work more, and for the pectoral muscles to work, the shoulder joint must work

For triceps, the arms should move along the body, and for the chest, they should move apart to the sides. That, in principle, is all the basics of the biomechanics of push-ups.

Now let's move directly to plyometrics. The principle of plyometric push-ups is simple - you just need to lift yourself off the floor during the exercise.

And we'll start, perhaps, with push-ups.

Push-ups with clap - you need to practice first, as this is the most common type of push-up, and not very difficult. You need to come off the floor, make a clap and have time to return your palms to the floor.
Push-ups with supports. We put platforms on the sides, which could just be books. We push off from the floor, lift our arms and place them on the platforms. We do push-ups from the platforms, also lifting our arms, and return to the floor. And so on in a circle.
Entire body separation. This is a more serious level of push-ups. When you push off from the floor, you need to tear off not only your arms, but also your legs. To perform this polymetric exercise, it often takes more than one year of practice.
360 degree push-ups. Having pushed off from the floor, you need to make a turn around your axis. This is a difficult type of push-up, but quite interesting.

Well, now you can move on to squats.

Jump squats. We sit down on the very floor and, making maximum effort, rise and jump up.
Jump squats. This type differs only in that you need to jump not just up, but onto some kind of elevation - a stool, a tire or something else.
Long jump. These are not exactly squats, but there are squats here nonetheless. To perform the exercise you need a certain technique, but after doing a few dozen repetitions, you will understand how to perform the exercise correctly. Try to jump as far as possible.

That's basically all the exercises I wanted to tell you about. There will be many more interesting and useful articles on the blog, so bookmark it. You may also be interested in books on Workout, which you can find in the sidebar.

Superman push-ups

Like other plyometric push-up variations, the Superman push-up builds explosiveness, speed, and power. But at the same time it requires a higher level of physical fitness, since it involves lifting not only the hands from the floor, but also the feet.

The disadvantage can be considered a high risk of injury; unprepared athletes can receive a number of injuries if the technique is unsuccessfully performed.

What muscles work

Unlike other types of push-ups, the quadriceps muscles of the thigh, buttocks, latissimus and other muscles of the back surface of the body work stronger here. Otherwise, all the same stabilizers are turned on.

Technique

Place your palms under your shoulder joints and your feet hip-width apart. Maintain a straight line throughout your entire body throughout the approach.
As you inhale, bend your elbows, pressing them as close to your body as possible.
With an exhalation, push up and from the middle of the amplitude, with a powerful movement, push off the floor as high as possible using your hips and arm muscles. When hovering in the air, you need to raise your arms in front of you at the same time as your legs fly up. The position at the top simulates flight above the ground.
As you inhale, return your palms and feet to the floor and repeat the movement.

Narrow push-ups

So-called narrow push-ups (or push-ups with a narrow hand position) involve many muscles, the load on which can be adjusted by changing the position of the arms and body. Narrow push-ups are classified as moderate exercises. The strength emphasis shifts to the triceps, and the pectoral and deltoid muscles are also well worked out.

The hands should be positioned so that the thumbs and index fingers touch, the remaining fingers should be fanned out. When performing the exercise, you should lower yourself slowly, and at the highest point, strain your triceps for a couple of seconds - this will increase the load on them

When performing it, it is important that the buttocks and thighs do not stick out or sag

Push-ups with narrow arms are performed as follows:

Keep your body as straight as possible.
We take the standard position for simple push-ups.
We place our hands so that they are under the central part of the chest and touch each other with their fingers.
We begin push-ups with our chest almost touching the floor.
When moving upward, fully straighten your arms.

Training complex for triceps

To properly work out the triceps, you need to perform push-ups with a narrow and medium hand position. This is necessary in order to work out the various triceps bundles.

In addition to push-ups, you can also do push-ups behind the bench. This is a very good exercise for the triceps, and it is very suitable for combination with the suggested types of push-ups.

The number of repetitions is selected according to the same principle as when training the chest. However, there is a slight difference. Triceps are muscles that love intense work. The main sign that you are doing everything right is a strong burning sensation in the muscles. And it is achieved precisely by a large number of repetitions.

What to look for in plyometric exercises

Be sure to warm up before starting each workout.
Perform each repetition at the same pace. The pace should be fast, but the movement itself should be controlled.
All exercises are performed in circles. That is, you practically without breaks (maximum 5-10 seconds) perform all the exercises in turn in one approach, which will make one circle. You can start with 2-3 such cycles and work your way up to 5-6.
Keep your workout intensity high and don't rest more than 1.5-2 minutes between circuits to keep your muscles cool and your heart rate from dropping.
Use a heart rate monitor during training, try not to increase your heart rate above 140-150 beats per minute.
The effort (jumping up) is always performed while exhaling, inhaling when lowering down.
In the first months of such training, there is no need to use additional weights.
The duration of the approach should not exceed 60 seconds.
To avoid injuring your joints and ligaments, always land with your arms or legs slightly bent.
Do not perform exercises to failure (anaerobic glycolysis) so as not to overwork the central nervous system.

Article from Muscle and Fitness magazine

Beginners should start bodybuilding classes. with a ball

Word of Science

Plyometrics. What is it for? How can explosive movements help the average amateur? Meanwhile, sports science categorically states that in our era the path to large muscles should begin with plyometric training. Plyometrics is a new word in bodybuilding.

Futurologists predict the degeneration of a person into a weak, asthenic short man with a disproportionately large head, almost devoid of sexual characteristics. Machines have taken away physical movement from us, and this, they say, will inevitably lead to muscle degradation and collapse hormonal secretion. No matter how much such forecasts make us laugh, negative changes in human nature have already begun. Modern young people who spend their free time passively (at the computer or TV) from early childhood have a low metabolic rate. Having come to their senses, many of them turn to bodybuilding, but precisely because of the slow exchange rate, they cannot get an effective and quick return from it. In addition, scientists have discovered that young people are experiencing widespread atrophy of “fast” muscle fibers, which are known to have the greatest growth potential.

For bodybuilding to “work,” experts point out, before starting strength training, you need to “spin up” your metabolism and awaken “fast” fibers from hibernation. Plyometrics with a weighted medicine ball (up to 10 kg) will help you do this. Do exercises using the circular method, resting for no more than one and a half minutes before a new “circle”. Train for 2-4 weeks every other day, or even daily.

PLYOMETRICS – THE WAY TO MASS AND STRENGTH!

Push-ups (on 2 balls) 4x10-20 Lowering the ball to the floor while sitting 4x10-20 (each side) Rotations of the body with the ball while sitting 4x10-20 (each side) Push-up push-ups (without a ball) 4x10-20 Snatch with the ball 4x10-20 Squat throw 4x10-20

» Perform the exercises one after another using the circular method. Repeat the “circle” 4 times. » Pause for 10 seconds between exercises. Rest one and a half minutes between circles. “After a week, proceed to performing exercises without pauses. Do 6 “circles”. » This program can be used for accelerated weight loss. In this case, perform it 3 times a week immediately after strength training.

More information on the topic: https://sportwiki.to

Benefits of Plyometric Exercises

Plyometrics is a very convenient training method. Most of the exercises performed do not require additional equipment; you can fully train using only your own body weight. You can very well practice fruitfully at home. The workout itself won’t take much time either; 50 minutes will be enough, including warm-up and cool-down.

In addition, by working with your weight, you do not overload the joint-ligamentous system and the cardiovascular system. The body perceives this as a relatively low-intensity load. If you follow proper exercise technique, there is virtually no risk of injury.

If you want to build muscle mass, you should combine plyometrics with classic strength training. Then functional development in all respects will not take long to arrive. This system is perfect for both men and women.

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Harm to men and women

The benefits and harms of push-ups, fortunately, are not comparable. Look at the impressive lists given in the previous sections. However, to complete the picture, we will list below in which cases push-ups can be harmful to health:

If an athlete does push-ups while in a state in which any, or this particular, physical activity is contraindicated. Remember, training will not have any benefit if you are feeling unwell.
If there is a joint injury, especially the wrist;
For diseases of the spine;
If you are overweight, you should do push-ups with increased caution, as this increases the risk of injury;

In general, the benefits of push-ups are much greater than the harm, but the athlete must follow the execution technique and never neglect the warm-up. With a competent and comprehensive approach, the athlete will receive all possible benefits and will not harm himself in any way.

Explosive Exercises and the Hormonal System

To date, only a small number of studies can be found that talk about the effects of plyometrics on strength and power. Scientists claim that the positive effect of plyometric exercises is the secretion of anabolic hormones. In particular, there have been studies that have shown that jumping squats stimulate the hormonal system particularly strongly.

Scientists from AUT University in New Zealand conducted a study on the effects of combined leg training on hormonal levels. The study involved 16 rugby players performing 1 of 4 circuits of leg exercises in a crossover fashion - power-to-power, power-to-strength, strength-to-power and strength-to-strength. Each of the athletes completed one of these circuits twice over the course of 4 weeks. Thus, the athletes completed 8 workouts.

The “power” circuit consisted of jumping up with a barbell on the shoulders in three sets of 3 repetitions with a weight of 50% of the one-time maximum. The strength circuit consisted of three sets of three repetitions of the box squat exercise with a maximum weight of three repetitions.

The rest between sets was 3 minutes. Rest between circles for 4 minutes. The scientists took saliva samples before, during and immediately after exercise. The maximum hormonal response was caused by strength-power training - testosterone levels increased by 13%, cortisol levels by 27%. The “power-power” training gave the following indicators: testosterone – +10%, cortisol – +29%. The remaining exercise combinations did not show significant changes.

This study proves that the sequence of exercise affects hormonal levels. Performing plyometric exercises after a heavy strength training session produces the greatest hormonal release in the body.

General training program

Of course, you can train your chest and triceps separately. But it's best to train them together. To do this, the following training complex will suit you:

Deep push-ups - 3 sets.
Push-ups with narrow arms - 3 sets.
Push-ups with legs on a chair - 3 sets.

The quantity should be chosen based on your goal. The optimal rest time between sets is 2-3 minutes.

If you are an advanced athlete, we recommend introducing supersets into your training. What it is? This is a multi-exercise approach. For example, first you do 15 deep push-ups, and immediately after that you do 15 push-ups with a narrow hand position. This training principle will pump a lot of blood into your muscles. And this is exactly what you need.

How many times should you do push-ups

What quantitative results should we strive for? Women can stop at 30-40 push-ups. Men should perform 50 to 100 repetitions. These are good indicators, but not the limit for those who want to have a powerful, pumped up body or are seriously involved in sports.

On average, in a month and a half of regular exercise, it is possible to achieve 100 (50 for women) push-ups. In this case, the training will take 10-15 minutes. During this period, arm strength will increase significantly, and pleasant changes will appear that will be visually noticeable.

There is an opinion that you should not perform more than 15 repetitions in one approach. With large quantities, endurance increases at the expense of physical strength and volume.

In order for muscle and strength to grow, it is important to pay attention to technique, complicate movements, and increase their amplitude. For example, doing push-ups or choosing more difficult options

How to improve your push-ups

The classic push-ups themselves are known to everyone. They are used to develop general physical fitness by military personnel, athletes and ordinary people seeking an active lifestyle. Even professional bodybuilders warm up with push-ups.

Over time, some exercises become uninteresting. By introducing variety into this process, we will, at a minimum, prevent the muscles from adapting to monotonous movements and the same loads.

Try the following types of explosive push-ups and you will feel the difference. I’ll say right away that without appropriate physical training this can be difficult.

. Start small.

Increase reps

The usual number of repetitions for push-ups is 15-20. Performing the same number of repetitions over and over again, you do not feel your “ceiling”. Therefore, to increase productivity, it is sometimes helpful to perform as many reps as possible until the muscle fails, so you can add 2 to 5 new reps each time you challenge yourself. It also helps increase the number of repetitions in basic strength training.

Do push-ups in 60 seconds

This type of push-up is the complete opposite of the first one, because... The main principle is the speed of push-ups. Many people can do push-ups an infinite number of times, but here you need to do the maximum number of push-ups in 1 minute. The advantage of this method is the powerful filling of the muscles with blood, which, of course, gives growth, strength and endurance. So-called explosive training.

Time, speed, quantity

Quite a difficult method, even for physically trained people. It is necessary to perform 8 approaches of 20 seconds with breaks of 10 seconds. Muscles get tired quite quickly. At first, in 20 seconds you can do 15-20 times, but approaching the eighth approach, the number of repetitions decreases significantly. If you are able to perform at least 10 reps on the eighth approach, then you are a very prepared person.

Interval push-ups

The classic method involves uniform push-ups at a medium speed. To improve muscle quality and growth, try the high-intensity interval method. It looks like this: a total of 20 push-ups, of which the first 7 are explosive at the highest speed (half a second each), the next 7 are performed very slowly (5 seconds each) and the last 6 at normal speed (2 seconds each). To further improve results, increase the number of repetitions.

Rule three to seven

How many times can you do 10, 15, 20, 25 push-ups? I think many will do at least 20 push-ups. But these are not the 20 that we will talk about now. Even the simplest task can be complicated several times. The total number of push-ups is 21. The first seven are performed halfway with the arms extended (from the floor to the middle), then 7 are done halfway with the arms bent (from the middle to full extension) and the last seven are performed in the usual way with the arms fully extended and bent (from the floor to the top) . Very good exercise. Now will you do it 20 times?

Tilt angle

In regular push-ups, your feet rest on the floor, so the emphasis is on the lower chest. By changing the angle of inclination you can influence the upper part. For example, you can put your feet up on the sofa. Now your legs are higher than your head, and the load falls on your upper chest. Well, this method is probably no secret to anyone. You can change the angle in the first five methods. Imagine how much the load on your muscles will increase.

Plyometric or explosive push-ups

Regular push-ups, but with a shock push method. It's like a spring pushing your body out of the bottom point. 3 sets of 7 reps. Rest between sets for 1 minute.

Loaded push-ups

The classic method is with only weight on the upper back. Gives strength and muscle growth. You can use a partner as weight. Due to the additional weight, the load on the chest, triceps and shoulders increases.

Dumbbell push-ups

Many people find it difficult to change the angle of their palms or do push-ups on their fists

Using dumbbells or special weights as support, you can effectively change the angle of your wrist, focusing on the work of the triceps, and also lower your chest deeper, stretching the muscles. The big disadvantage of this method is the presence of dumbbells or weights of a special stable shape.

At first glance, the described options for performing a popular exercise may seem complicated, but with regular use you can see a significant increase in strength and muscle mass. An obvious advantage is that you can practice at home.

Motivation for sports

Effective triceps exercises

Why is it important to exercise?

Interval training

How to increase muscle strength?

The best chest exercises

Benefits of push-ups

Push-ups are a good old-fashioned exercise. It is performed by absolutely everyone , from schoolchildren in physical education classes and soldiers to professional bodybuilders. When you do push-ups, you can say that you are pushing the ground. What muscles work when performing this exercise? That's right, pushing ones, namely:

Breast.
Triceps.
Front delts.

In addition, the following muscles receive static load:

Press.
Small of the back.
Legs.
Latissimus dorsi muscles.
Stabilizing.

This exercise has about a hundred variations. In addition to ordinary ones, there are sophisticated and even extreme ones. Naturally, each option works different muscle groups . They will depend on the following factors:

Hand position width.
The position of your body.
Presence of pops.

So, the wider we spread our arms, the more actively the pectoral muscles will be involved in the work. And the narrower it is, the more the triceps will work. The front delts are always included in the work, regardless of the width of the arms.

There are three options for positioning your body:

The whole body is on the floor - this is a classic version of push-ups. When performing it, all areas of the pectoral muscles are worked evenly.
Feet are placed on an elevated surface, such as on a sofa or bench. With this option, the load shifts to the upper part of your chest. The front deltoids are also more actively involved in the work.
Hands are placed on a height, for example, on special supports. This allows you to perform deep push-ups. This implementation option is very effective. First, it develops the bottom of your chest. And thanks to this, it will appear barrel-shaped. Secondly, with this option, your chest moves over a longer amplitude, which increases the productivity of your training process.

The presence of pops in push-ups allows you to work on the explosiveness of your body. With such work, the triceps and anterior deltoids become very tired.

There is also an option for one-arm push-ups. However, not everyone can do it. To do this, the level of physical fitness must be higher than amateur. After about 4-5 months of regular training, you will be able to complete it. It is as effective as deep push-ups.

Are you unsure whether to do push-ups? Of course it's worth it. Benefits of push-ups for men:

Your punching power will increase - you will be able to stand up for yourself.
You will no longer be bothered by the heavy bags you carry from the store.
When you do push-ups, your muscle corset is actively working. You will have very strong psoas and abs. And they are very important when having sex.
You will look more masculine. Believe me, if a girl sees a broad-shouldered guy with a pumped chest, she subconsciously begins to feel sympathy for him.
Push-ups are a basic exercise. What is the essence of basic exercises? The fact is that all the muscles of your body are involved in the movement. Due to this, anabolism is accelerated - a process that stimulates muscle growth and weight loss. That is, you will not only work your pushing muscles, but also improve your health.

Plyometric exercises

The total duration of the workout should be 45 minutes, of which 10 minutes are a mandatory warm-up at the beginning of the workout, and 5 minutes are a cool-down at the end. You can also use running (about 400 m at an average pace) to complete your workout.

The exercises are performed one after another in the specified order without interruption. After completing the first cycle, there is a two-minute break, then the cycle is repeated. During your workout you should go through the cycle twice. 2 workouts per week are recommended.

“Burpee”: push-squat with jumping

Starting position: push-up position, hands on the ball. Pull your knees toward your chest without taking your hands off the ball. Straighten up and at the same time jump up, holding the ball in your hands. Then jump up and at that moment throw the ball up.

"Folding knife": simultaneous lifting of arms and legs

Starting position: lying on your back, arms extended above your head, fitball held in your legs. Tightening your abdominal muscles, simultaneously raise your legs and try to reach the fitball with your hands. Take the fitball and return to the starting position.

Jump Squat

Starting position: being at the bottom of a squat, holding a ball in your hands, and making sure your back is straight. Jump up; straightening up, throw the ball up, catch it, and then return to the starting position.

Knee push-ups with ball

Starting position: standing on your knees, holding a ball in your hands at chest level. Keeping your back straight, lean forward while throwing the ball. Once your hands are free, get into a push-up position and push up. Pick up the ball and repeat the exercise.

Jumping Lunges

Starting position: standing straight, left leg one step ahead, holding a ball in your hands at chest level. Lower yourself down until your left knee bends at a right angle. Jump up sharply, changing legs mid-flight. Repeat the exercise.

Push-ups with clapping hands

Take a push-up position - your body is extended in one line, your palms are parallel to each other and touch the floor. Go down, then up; At the highest point, clap your hands, then return to the starting position.

Side jumps

Starting position: standing straight, legs together, straight arms slightly apart; the ball is to your left. Lower yourself down into a half-squat position, then jump to the side, trying to jump over the ball. Repeat the exercise.

Number of repetitions

Plyometrics requires a consistent increase in load - first you must master the correct technique, and only then increase the number of repetitions and complicate the sets performed with additional and complicated exercises.

For both beginners and advanced, it is recommended to perform each exercise in the program for 40-60 seconds. Considering that the number of repetitions depends primarily on knowledge of the technique, beginners will be able to perform much fewer repetitions.

Safety regulations

Remember that without sharp movements you will significantly reduce the effectiveness of your workout, and in order to safely perform these sharp movements, the muscles must be warm, so never skip the warm-up before training.

In addition, when jumping, try not to land on your full foot, heels, or the side of your foot - all this is fraught with injury. Always land on the ball of your foot and avoid springy or shock-absorbing surfaces.

***

Plyometric training is a great way to build endurance and increase muscle strength through bodyweight exercises. In addition, many celebrity workout programs contain elements of plyometrics.

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How to minimize harm and increase benefit

When talking about the pros and cons of push-ups for men and women, we did not mention the following points:

For this exercise, a man does not need to purposefully visit the gym. You can study anywhere;
The exercise has a very simple technique and is difficult to do incorrectly;
It suits almost everyone, it has few contraindications;
However, if you simply do push-ups, you will not build muscle, because working with your own weight is not enough for this purpose. In order for volumes to grow, you need additional weight, which means a different exercise.

So, we have announced the benefits of daily push-ups. Now let's talk about how to increase it.

Carefully monitor the technique of performing the exercise. Incorrect execution completely kills all the benefits;
Open your workout with a warm-up. If you start doing push-ups without warming up your muscles, you can easily injure them;
Never exercise if you don't feel well. Contraindications are any inflammation, pain, exacerbation of chronic diseases, diseases of the musculoskeletal system, etc.
Never stop at the achieved result, regularly raise the difficulty level. This way the muscles won’t get used to it and won’t relax.
Remember that push-ups train what muscle groups. If you don't want to turn into a man with pumped-up arms, but thin legs and flabby abs, don't neglect other physical exercises.

As you can see, the rules are not at all tricky, but they are so effective! They are easy to follow, and the benefits from them will appear within a month after active training, regardless of the athlete’s gender.

We have listed how push-ups help men and women, but we have not mentioned children. At the very least, boys should definitely be taught to do push-ups from childhood - this is a basic exercise for general physical development. How about doing push-ups every morning as a family?

Benefits of exercise and contraindications

The benefit of plyometric push-ups is that regular performance of this exercise contributes to the development of the following qualities:

Increased explosive strength of the shoulder girdle muscles;
Improved coordination and balance;
Increasing the speed of punches and pressing exercises;
Improved neuromuscular communication with all muscles of the torso.

Along with the positive effect of this type of explosive push-ups on the athlete’s body, one should not forget about medical contraindications.

The exercise is strictly not recommended for athletes who have:

diseases of the elbow and shoulder joints: arthritis, bursitis, osteochondrosis, carpal tunnel syndrome, etc.;
rotator cuff injury;
inflammatory processes in the deltoid muscles;
damage to the tendons of the hands.

It is better to replace this exercise with another, with a more gentle load on the joints and ligaments, for example, a dumbbell bench press lying on a horizontal or inclined bench with moderate working weights, or isolated work in block and lever exercise machines.

Explosive push-ups

What muscles work?

Now let's look at what muscles work when doing plyometric push-ups. The main muscle groups involved in this movement are as follows:

pectoral muscles;
lateral head of triceps;
anterior bundles of deltoid muscles.

The abdominal muscles, spinal extensors and gluteal muscles act as stabilizer muscles.

Exercise technique

1. Take the starting position: lower yourself into a lying position, arms apart slightly wider than shoulder level, keeping your back straight, buttocks located below head level.

2. Lower yourself down as if you were doing regular push-ups. To set a good impulse for jumping up, perform several push-ups in a short amplitude, without fully extending your elbows at the top, this way you will prepare your psyche for hard work and “turn on” the pectoral muscles, and they will be ready for a sharp explosive force.

3.Make a sharp upward movement from the bottom point, and when your elbows are almost completely straight, lift your hands off the floor. The movement must be really fast and sharp - the height of the jump directly depends on this. The jump should be accompanied by a powerful exhalation.

4.The higher the jump, the more difficult variation of plyometric exercises you can do. For example, push-ups with a clap (single, double or even triple), with a clap behind your back, or superman push-ups (with your arms stretched forward while jumping). To learn these exercises, try to “hover” a little in the air at the top point of the amplitude, statically tensing your abdominal muscles and gluteal muscles.

5.Make sure to land with slightly bent elbows and immediately lower yourself down. If you land with straight arms, there is a serious risk of injury to your elbow joints and ligaments. published by econet.ru If you have any questions on this topic, ask them to the specialists and readers of our project here

PS And remember, just by changing your consciousness, we are changing the world together! econet

Execution technique

Take the starting position - lying down (on your palm), as in regular push-ups. The arms are placed slightly wider than the shoulders, the back is straight, the body and legs are in one line.

From the starting position, lower yourself to the lowest point, inhaling, bending your elbows and bringing your chest closer to the floor (it is not necessary to touch the floor). Keep the body level, lowering to parallel with the floor.
Push up with a powerful and fast (explosive) force, while exhaling, pushing your body up with such force that it will be enough to clap your hands in front of you without falling.
Make a clap and return your hands to their original position.
Lower yourself down again until parallel to the floor and do the next repetition. Repeat as many times as necessary.

There are more complicated execution options: clapping on the chest, behind the head or behind the back, as well as performing with not only the arms but also the legs lifted off the floor at the same time. The more complex the element that needs to be performed while in the air, the more time it will take. Therefore, the meaning of such complications is always the same - you need to jump as high as possible.

Of course, such tricks look quite impressive, but they are not at all necessary. Simply try to jump higher to get the required difficulty and reduce the risk of injury.

Push-ups

The presence of supports is the only way this exercise differs from classic push-ups. It is best to use stools or chairs.

It is important to choose the correct distance for the arms, because overloading can damage the shoulder joints. The optimal position for your hands is slightly wider than your shoulders.

Your feet can be placed on the sofa or on any other support - the same chair will do.

The essence of the exercise is that the upper body in each push-up should fall below the level of the palms. It is advisable to perform the exercise smoothly, maintaining correct breathing - as you inhale, we lower ourselves down, and as we exhale, we squeeze the body up.

Benefits for men

First, let’s find out why push-ups are useful for men, because representatives of the stronger half are more willing to use this exercise in training. And not surprisingly, it is present in all mandatory school physical education standards, and, of course, one of the GTO standards is push-ups.

So, what do push-ups provide specifically for men? Let’s outline their benefits point by point:

It has a comprehensive effect on the muscles of the whole body, placing the main load on the upper shoulder girdle;
Promotes the formation of beautiful muscle relief;
Increases the athlete's endurance;
Increases explosive muscle strength;
Sets a harmonious and natural load on the muscles;
Improves coordination and sense of body control;
Adequate load on the spine helps to strengthen it;
The exercise strengthens the wrist joints; men who practice various martial arts will certainly appreciate this benefit;
Speaking about the benefits of push-ups, one cannot fail to mention the boost of vigor and energy that inevitably accompany the workout;
The exercise stimulates increased blood circulation, including in the pelvic area. In men, this has a positive effect on potency;
Push-ups without additional weights can be considered a cardio exercise, which, in adequate quantities, strengthens the cardiovascular and respiratory systems.
In addition, the benefit lies in activating the excretory systems, improving the functioning of the gastrointestinal tract;
It has been proven that regular physical activity has a positive effect on male reproductive function.

What other effects do you think push-ups have on the floor? Of course, on the general emotional background. Sport has a positive effect on a man’s self-esteem, increases self-confidence, and affects libido.

We have looked at the usefulness of push-ups for men, and then we will outline the benefits for women.

Example for more adapted

This is a program for those who have already passed the initial stage and are ready for full-fledged training, the task of which is to form a beautiful, strong body.

The program should be changed every 5-7 weeks. The number of repetitions per set is gradually added.

1st day:

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

Day 2:

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

* Next, a gradual transition to 4 sets of 25, then 2 sets of up to 50 times.

3rd day:

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

Scheme 2

Every morning you do 20-40 push-ups in 4 variations:

Elbows pressed to the body - 5-10 times. Here the main load goes to the triceps.
Elbows to the sides, palms inward - the same amount. Breasts work.
5-10 times in the position indicated in diagram 1. Uniform load.
5-10 times on fists. Fists are needed to increase the range of motion. This will engage the pectoral muscles more.

Scheme number 2 will strengthen your triceps and chest from all sides.
This is the most preferable option if you want to give a complex load to the body while charging. If you just need to do push-ups, scheme 1 would be preferable. Now you can see for yourself that thanks to push-ups you will be healthy and ready for work and defense at any time.

They will not provide a serious increase in mass or enormous strength, but are perfect for people who do not have time for the gym to keep their body in shape.