Push ups for men Scheme exercises. Floor pushups - the most complete exercise information

For permanent progress, it is important to maintain the intensity of training, mastering new variations of exercises and leaving what you are accustomed to.

This does not mean to replace pushups to another exercise. Just try others - it will be a real test for muscles and will provide fast progress.

If before that moment you always did only classic pushups, the lifehaker will help you transfer your workouts to a new level. The compressive complex submitted below will make your breast muscles ask for mercy.

1. Classic pushups (warm up)

Stand in a high bar, put your hands under your shoulders. Start omitting the body, keeping your back straight while the chest does not touch the floor, and then straighten your hands, returning to its original position.

Perform this exercise as heating. Make 3-4 approaches by 12-20 repetitions.

2. Push up with a wide hand set

These push ups are performed in the same way as classic, only the hands are not under the shoulders, but a little wider. Running hands wider, you shoot a part of the load from the triceps and transfer it to the breasts.

If it is too easy for you, try placing your hands so wide as you can, and, while maintaining a small bend in the elbows, do push-ups from such a position. The wider you put your hands, the more load will go to the breasts.

3. Push up with cotton

Source position - as in classical pushups. You smoothly go down, and then sharply push yourself upstairs, taking your hands from the floor and clapping in your hands under the breast. After cotton, we land at the starting position.

A sharp exit of push-ups provides breast muscles, and this the best way push the stopped progress.

Perform 3-4 approaches to 8-12 repetitions.

Before the exercise, be sure to fright and stretch the wrists: a sharp load when landing on the "cold" muscles can lead to injury.

4. "Diamond" push-ups

This exercise is the opposite of pushups with a wide hand set. Here you put your hands close to each other, so that your fingers come into contact with each other. During the pressing of the elbows should move close to the body.

If you can't do this exercise, first try to put your hands under your shoulders and perform classic pushups, but at the same time make sure that the elbows moved close to the body. When you will be comfortable to perform such pushups, you can move to "diamond".

During the "diamond" pushups, more loads goes to triceps. It is best to perform them after pressing with a wide array of hand to give rest uploaded to breast muscles.

5. Push up with hands on the elevation

Stand up to a bench or other elevation. Place your hands on the edge of the bench (not under your shoulders, but a little wider) and perform standard pushups, trying to keep the body straight.

Due to the position of the body with a raised top This exercise provides more load on the bottom of the chest muscle.

If such push-ups seem too simple you, try push-ups with the tilt of the body on the rings. Feet on the floor, hands on rings fixed at a distance of half meter from the ground. During such pushups, you make efforts not only in order to raise the body, but also to maintain balance on unstable rings. As a result, the breast muscles are loaded much stronger.

6. Push ups with legs on the elevation

Place your legs on the bench or other elevation, and your hands on the floor. In this position, perform ordinary pushups.

As in the past exercise, due to the position of the body, the load is shifted, but this time - on top Breast muscles.

Perform 3-4 approaches of 12-20 repetitions.

Completion

Finishing exercises will help you increase muscle hypertrophy.

Choose the most difficult press view for you and perform so much repetitions as you can, until the muscles fail. Then take a break for 30 seconds and repeat again.

And do not forget about the rest: intensive workouts should be alternating with a recovery period.

Push ups is a universal gluing exercise that is suitable for the development of triceps, chest and deltoid muscles.

With intensive workouts, the life of Lözia, on the contrary, allows you to pull the abdominal muscles.

About what effective programs There are, and how to decide on the work technique will be speech in this article.

20 weekly coupling rate

Using this program you can pump your hands, chest and press. The main thing, perform the press qualitatively, and not fast. The table below presents complete information on the 20 week of floor pushups program.

You need to train in a day. Make pauses between sets for no more than 3 minutes.

Program 100 pushups

spray 100 times need tocheck yourself for strength with a special test

Age:	12 - 38 years	38 - 48 years	From 48 and above
Degree of preparation	Number of flooring
1	0 - 4	0 - 4	0 - 4
2	5 - 15	5 - 13	5 - 11
3	16 - 30	14 - 25	12 - 20
4	31 - 50	26 - 45	21 - 35
5	51 - 100	46 - 75	36 - 65
6	101 - 150	76 - 125	66 - 100
7	From 151 and more	From 126 and more	More than 101 times

First stage of classes

What program to do?

Those who made about 4 pushups are trained in accordance with the first column in the table below.
From 5 to 9 cereals - the second column.
From 10 to 19 - the third column.
Those who spoiled more than 20 times can start from the third stage of classes.

Training frequency - three times in seven days.

Lesson No. 1. Do pauses between sets 1-3 minutes
	up to 4 godov	5 - 9 cereals	10 - 19 Pozimov
Seth 1.	3	7	11
Set 2.	4	7	13
Set 3.	3	5	8
Set 4.	3	5	8
Seth 5.	from 4 and more	from 6 and more	from 10 and more
Lesson number 2. Break between sets 1-3 minutes
Approach 1.	4	7	11
Approach 2.	5	9	13
Approach 3.	3	7	9
Approach 4.	4	7	9
Approach 5.	From 5 and more	From 7 and more	From 13 and more
Lesson number 3. Pause between approaches 1-3 minutes
Seth 1.	5	9	12
Set 2.	6	11	16
Set 3.	5	8	10
Set 4.	5	8	10
Seth 5.	From 6 and more	From 11 and more	From 14 and more

Second stage of classes

We continue the second week of training, too, it is worth opening the test. Write your maximum on the leaflet and exercise in accordance with the result.

Lesson No. 1. Break between sets 1-3 min
	up to 6 godov	7 - 11 Pozimov		12 - 21 cereals
Seth 1.	5	10	15
Set 2.	7	12	15
Set 3.	5	9	11
Set 4.	5	9	11
Seth 5.	From 7 and more	From 12.	From 16.
Lesson number 2. Pause from 1.5 to 3 min
Seth 1.	6	11	15
Set 2.	7	13	17
Set 3.	5	10	13
Set 4.	5	10	13
Seth 5.	From 8 and more	From 14 and more	From 18.
Lesson number 3. Make a break from 2 to 3 minutes
Seth 1.	6	13	17
Set 2.	8	14	18
Set 3.	6	11	15
Set 4.	6	11	15
Seth 5.	From 9.	From 16.	From 21.

The second stage ends with a test test, the results of which must be fixed.

Third stage

Do not forget to track the results! This week is held following the tests of the previous stage:

17-21 is the first column,
22-24 - second,
From 25 or more - the third column.

Note. If you squeeze less than 17 times, then you should repeat the previous stage.

Lesson No. 1. Break 1-2 minutes
	17-21 Zhimov	22-26 Zhimov	From 26 godov
Series 1.	11	13	15
Series 2.	13	18	19
Series 3.	8	14	15
Series 4.	8	14	15
Series 5.	From 10.	From 18.	From 22.
Lesson number 2. Pause from 1.5 to 2 minutes
Approach 1.	11	15	21
Approach 2.	13	20	26
Approach 3.	9	15	16
Approach 4.	9	15	16
Approach 5.	From 13.	From 21.	From 26.
Lesson number 3. Break 1-2 minutes
Seth 1.	12	17	24
Set 2.	14	23	31
Set 3.	10	16	22
Set 4.	10	16	21
Seth 5.	From 14.	From 23.	From 29.

Fourth stage

The result will not make himself wait for classes to be held in accordance with the post, as in the third stage. The fourth week will need to end the endurance test, the results of which must be recorded.

Lesson No. 1. Pause between sets 1-2 minutes
	17-21 Rush.	22-26 Zhimov	From 27.
Seth 1.	13	19	22
Set 2.	15	23	26
Set 3.	12	17	22
Set 4.	11	17	22
Seth 5.	From 17.	From 26.	From 33.
Lesson number 2. Break from 1.5 to 3 minutes
Series 1.	15	21	26
Series 2.	17	26	30
Series 3.	13	21	26
Series 4.	13	21	26
Series 5.	From 19.	From 29.	From 37.
Lesson number 3. Pause between approaches 2-3 minutes
Seth 1.	17	24	30
Set 2.	19	29	34
Set 3.	14	24	30
Set 4.	14	24	30
Seth 5.	From 21.	From 34.	From 42.

Fifth stage

Endurance rises fifth weekly, according to the results of the previous stage:

From 32 to 36 - 1 column
From 37 to 42 - 2 columns
From 43 and more is an excellent result and 3 column.

Lesson No. 1. Pause 1-3 minutes
	32-36 Zhimov	37-42 Zhimov	From 42 and more
Approach 1.	18	29	37
Approach 2.	20	36	42
Approach 3.	16	26	32
Approach 4.	16	26	25
Approach 5.	From 21.	From 36.	From 42.
Lesson number 2.
Seth 1.	11	19	20
Set 2.	14	21	23
Set 3.	11	15	19
Set 4.	10	17	23
Seth 5.	From 26.	From 41.	From 46.
Lesson number 3. Pause from 50 seconds to 1.5 minutes
Series 1.	14	19	21
Series 2.	16	21	25
Series 3.	13	18	21
Series 4.	11	21	23
Series 5.	From 31.	From 46.	From 51.

We are endurance with the maximum number of prescripts from the floor. The results are fixed.

Sixth stage

The final week is carried out in accordance with the results of the previous step:

From 47 to 51 - 1 column
From 52 to 61 - 2 columns
From 62 and more - the third column.

Lesson No. 1. Pause between approaches 1-2 minutes
	47-51 Zhimov	52-61 Pozimov	From 62 and more
Series 1.	26	41	46
Series 2.	31	51	56
Series 3.	21	26	36
Series 4.	16	26	32
Series 5.	From 41.	From 51.	From 56.
Lesson number 2. Pause from 50 seconds up to 2 minutes
Approach 1 and 2	15	21	23
Approach 3 and 4	16	24	31
Approach 5 and 6	15	21	25
Approach 7 and 8	11	19	19
Approach 9.	From 45.	From 54.	From 59.
Lesson number 3. Break from 50 seconds to 2 minutes
Approach 1 and 2	15	23	27
Approach 3 and 4	18	31	34
Approach 5 and 6	17	26	27
Approach 7 and 8	15	19	23
Approach 9.	From 52.	From 56.	From 62.

At this stage, give the body to relax at least 3 days and make the final endurance test. The result is from 100 and higher guaranteed!

Methods of pushups for girls

girls can start from the simplest

The main thing is to do exercise in accordance with technology, train regularly and not miss the stages of classes.

Expressing program:

1. Stage number 1

1 lesson: 4/3 / 3/3 / 4 \u003d 17 push ups in 5 approaches, with interruptions in 1 - 3 minutes;
2 lesson: 5/4 / 3/4/5 \u003d 21 Hall for 5 sets, break from 1 to 3 minutes;
3 Lesson: 6/5/5/5/6 \u003d 27/5.

After three-day workouts until next week.

2. Step number 2

1 lesson: 7/5 / 5/7 / 5 \u003d 29/5;
2 lesson: 8/6/5 / 5/7 \u003d 31/5;
3 Lesson: 9/6/6 / 8/6 \u003d 35.

3. Stage number 3

1 Training: 13/10 / 11 / 8/8 \u003d 50;
2 Training: 13/11 / 9/13 / 9 \u003d 54;
3 Training: 14/10 / 12 / 14/10 \u003d 60.

4. Step number 4

17/15/11/12/13=68
17/19/13/13/15=77
21/19/14/14/17=85

5. Stage number 5

24/22/16/16/18=96
26/24/18/16/22=106
28/26/26/16/20=116.

Take breaks between the stages of classes. It is quite real results that each girl can achieve if she is in good faith. When executing the program you need to drink more water without gas.

For beginners

The main thing - to begin

The first three weeks of the muscles are adapted to the load, so that it is uniform engaged to three days at each stage. Be sure to pause between sets from 1 to 3 minutes. At 4 week, the muscles are already becoming stronger and you will feel it. The sixth week must be finished endurance test.

What kind of muscles work under push-ups, we wrote.

During pushups, the body should be straight, and the breath is even. This system will give noticeable results if you are engaged in graphics, otherwise you will spend time.

Pressing system for a month

Stages of the program:

In the first week you need to study 4 days, in the morning and evening. It is necessary to make 4 sets with interruptions, the number of pressures depends on your physical capabilities. The main thing, each set should consist of same number Floor cereals.

Travel in the day.

The second stage consists of 5 training days, engage in the morning and evening hours. Sutra needs to perform 5 sets, and in the evening 4. Increase the number of pushups in each approach to 5 times.

Note. Approximate schedule: Tuesday, Wednesday, Friday, Sunday and Monday. Two training days in a row needed to strengthen muscles.

3 Stage consists of 6 training a week, as usual, in the morning and evening. The occupation consists of 5 sets, the number of pressures increase to 5 times. The duration of each approach is 8 to 12 minutes.
At the final week they will have to sweat, as you need to do every day in the morning and in the evening. Namely than 6 networks of sutra and 6 in the evening, the number of cavities increases to 5 times. If possible, you can perform more than three approaches.

Pressing program for mass and relief

will envy your result

First, start this: 25 - 38 pushups, every 5 sets. Pause between sets about 3 minutes. Exercise at a slow pace.

In the second week, we make less networks before 3. The second stage consists of three training days, one day you need to do 4 - 6 times more pushups. Push-ups must be performed slowly.

In the third week you can already see the fruits of your work, but this reason is even better to work. Number of sets - 3, the number of pushups for each approach is 65.

The fourth stage needs to start a stamina test, make the maximum number of pressures. The maximum result must be repeated in two sets, the break between which should be no more than 3 minutes.

Any training must be preceded by a warm-up for all muscle groups. It is possible to the gym for high-quality warming up. You can eat for at least 2 hours and 30 minutes to sports activities.

For advanced

We do at speed the main landmark is not the number of cereals, and the time spent on push

The goal of the program is to increase the number of pushups during a certain period. Maximum in time - 38 seconds. We train three times a week every day, since the load is quite serious.

Example of Methodology 4 × 30:

What is the program for?

Self-discipline decides main, be honest during endurance test

Who can be called a novice athlete? These are people who have minimal physical training. To beginners also include those who make up to 5 push ups for one approach. The minimum physical training is 5 - 15 pushups, the average - from 16 to 32, and high - from 33 or more.

Floor bends are considered very intense exercises that can be performed not all. Basic contraindications: chronic respiratory diseases, hearts and vessels. With injured joints and stretching the muscles, too, is prohibited. People with obesity are not recommended to immediately begin intense training. This is explained by the fact that the joints will not stand such a load. .

Before you begin training, you need to be examined by a doctor.

If you can't do any exercise from the complex or fulfill the standard, you should not despair. Give a little relax muscles and repeat the problem stage again, only after you can repeat it several times, you can go to the next stage. Those who do not work out from the floor need to be performed from the elevation within 2 weeks. After that, try to make classic pushups.

Choosing a program for yourself, it is worth navigating your own wishes and levels. physical training. To find out how strong you are physically follow the test, during which you need to spawn the maximum number of times. Choose a program based on this test. It is necessary to engage strictly by one method, just so it turns out to achieve certain success. Do weekends, as the muscles grow during the rest. Observe all the rules, and the results of the workout you will notice very soon.

Greetings, my respected swing! Just the other day I ran into gym With the fact that many, even "long-time" there inhabitants, do not know how to push it out. I looked-looking at it disgrace and thought that perhaps they were not so alone in their mistakes. The result of my contemplative process and has become the writing of this article "how to prescript". So, today we will talk about errors in push-ups, the right technique of their execution, options, or correct to say, species, well, and of course consider some practical chips, which once or two will help you to mastered this power exercise.

Everything is assembled? ... then we will not pull the cat for tightening, go to the case immediately.

How to prescript: technical face

"Take the stop lying!" - I think this phrase is familiar to many since the lessons of physical education, but in the army it is probably like the prayer "Father our". Now in the yard 2013 , however, remembering their school yearsI want to say that almost every second guy had problems with this exercise. I will not say that everyone was some kind - no, just someone was familiar with the "spinning" since childhood and constantly honed proper technique His execution, and someone "Pinal Balt" at the same time.

In general, the relationship of guys to push-ups can be characterized by the next capacious expression: "We were forced, we did not want" :). Why didn't you want? ... I personally think that no one explains how to do it right, so almost everyone had modest results. You will agree, much more pleasant when you enjoy the exercise (even overcome pain)Than when you move do not understand how and the forces go out do not understand where.

How to press: Muscular Atlas Exercises

Below I will give a visual row with alternative options Executions of pushups that may use both sexes.

Expressing variations and training program

There are many variations of pushups, and they depend on those tasks that the athlete poses. Let's consider the most common options of pushups. At home is (see image):

circular pushings;

Muscles of the press, triceps, as well as breast and deltoid are stiguously loaded. Made in the stop lying, palms are located a little wider shoulders and are on the same level with a heart. The body body describes the circle, the breath on the breath occurs, in exhalation - the rise.

with a wide / narrow hands formulation;

In such pushups, the emphasis is completely shifted to the chest (wide statement) or triceps (narrow statement). Execution technique identical to "classic", only your hands wider / already shoulders in 2 times.

with a jump;

Exercise option from which allows you to develop explosive power muscles. The lowering takes place on the breath, in exhale it is powerful repelled, make cotton in flight and return to the initial position.

on chairs;

Due to an increase in the amplitude of the movement gives a large load on all participating muscular groups. Take two stools (preferably steel), put them nearby and take the stop lying on them. Execution technique is similar to classical pushups.

Also very common push ups on fists, which significantly strengthen the muscles of the brush.

In general, the execution technique remains the same, however, it is necessary to take into account that the main distribution of body weight load should have to phalange 2 and 3 fingers, not on the whole fist. Also, in order not to knock down "Hands in Blood", you need to put a soft cloth or towel under fists (although I personally do not bother about this).

Some may come to taste to push up the edge of the palm and even on the fingers. However, this should not be done, because You can easily get serious limb injuries. By changing the position of the legs together with the case, we work out either the top or lower bunches of the breast muscles. Try at home to throw your legs on the windowsill, and you will immediately feel the reinforced tension at the top of the chest.

Note:
The world record in pushups belongs to Pedi Doylu (in the past gangster). He spoiled over a day (attention!) 37000 time. In the same Bar England he did 7860 Pushings in a row.

In general, the types of pushups there is a car and a small trolley, and I think, very soon we will devote them a separate article, so watch the updates.

In order to constantly progress in pushups, you need to make up training plan. For beginners, it is best to adhere to the following training scheme: wring down 2 times a week 3 approach by 10-12 Repetitions, rest between approaches 15 seconds. For more advanced athletes, the following plan is suitable: 3-4 times a week after the main workout in the hall, 3 approach by 20 Repetitions, holiday m / y approaches 10 seconds.

Those who do not know how to press out at all, but after reading the article, this purpose, it was best to start with lightweight options for pushups - from the wall, with knees. As soon as you feel the strength, go to the classics and perform 2 approach by 7-9 repetition 1-2 times a week. In speed you are conjugated and more complex "compressing" schemes.

For those who are stuck at the crossroads and can not move in the number of times, the following training scheme will help increase the number of pushups from 80 before 260 Only for 15 weeks

Well, finally, if the push ups "do not rod" in any way, then you can resort to some tricks:

Find in the hall and set the neck in the bottom of it. Put it under it and squeeze both from the floor about 10 times. Each time move the neck to one division down (Do not pick up for yourself the most difficult height) And repeat pushups. You can easily solve classic pushups easily;
If your wrists hurt, then try using four / eight-marched dumbbells. Take them behind the handles and start doing the exercise by watching the brush and forearm formed one line. This will reduce discomfort in the wrist area.

Well, actually, and everything I wanted to tell today, we will summarize the final results.

Afterword

Of course, to answer the question - how to write down correctly? - not enough to watch video or postpone by smart books and training programs, Here is the main thing - practice. Therefore, we finish this interesting article, we tear off the fifth point from the computer chair and begin to test the equipment and various options for the execution of pushups right at home.

I'm talking goodbye to you to the new meetings, my dear readers, all sporting success!

PS. Always pleased with your comments and questions, unsubscribe them in the form below.

How many pushups should be done daily - this is the question that interests everyone who has decided to play sports.

Advantages of pushups

Pressing is one of the most versatile exercises. Push-ups can be standard and lightweight; If you wish, you can, on the contrary, complicate them. You can adjust the load under your needs and opportunities. No equipment is required, you only need space on the floor, allowing you to accommodate complete growth. When your strength starts to grow, you can make more push ups every day. It is believed that the perfect number is a hundred. Is it so?

How many pushups need to do every day?

It would be the most convenient to choose a simple round number like twenty, fifty or hundred pushups, but the truth is much more difficult: everyone has its own level of preparation, from which the ability to perform an exercise depends on. If you just start exercise, select a small amount to start. For example, five pushups with perfect execution technique will be a good solution for you. If you boast a higher level sports trainingYou can choose twenty, thirty or even a hundred repetition. Just honestly determine for yourself what your level of physical training is to establish the optimal amount.

Determination of the perfect number

To find out how many pushups you should do daily, you first need to find out if you are doing them correctly. The easiest way to cheer and allow the body to make a more convenient position to make a few more repetitions. Focus on keeping the back straight and descend into each push up to the desired level slowly, and then carefully climb up. After that, it should be taken into account, what is your goal. If you want to become stronger and pump muscles, you need to do before the feeling of fatigue.
This means that you have to continue push-ups until your hands refuse to support you. If you want to become rustier, you need to do several approaches with fewer exercises. Start by defining your limit of forces, and then take two repeat with fewer exercises. That is, if you can make twenty-five pushups, take twenty-three in two approaches, penetrating between them. Each a few days increase the number of exercises. Other exercises are difficult to do daily, but pushups does not concern. The main thing is to make sure that you have chosen the optimal amount for your capabilities and post up to full every day.

Changes in training

Pressing can be done in several ways. You can choose classic option, option with closer hands or, on the contrary, with more diluted palms. The second option makes more tense more triceps, and the third is the shoulders and chest muscles. The number of exercises in each of the options may be different, this is due to how developed specific groups muscles. Try to include in your workouts. different exercisesAlways follow appliances - all this will allow you to strengthen your muscles and perform more pushups. If you set a certain purpose, it will help you save motivation. It does not matter whether there will be ten or a hundred pushups, the established goal helps focus and rapid results. In addition, you immediately notice progress and you can follow the development of your strength, which gives strength. In a word, how many pushups do daily, is a question that you definitely should solve yourself if you want to succeed in sports.

How much can you do pushups? 20 or 30? fifty? More? Perhaps you are a novice who can make something something as soon as 5 repetitions. With the word "exercise", push-ups first come to mind. They are chosen first. For decades and, possibly, censes, men consider pushing out of this inspection not only forces, but also masculinity. What could be easier than just fall and start swing?

Despite all this, for many years, the attitudes from the floor changed. They could be like being in the system of maintaining a good physical form, so be outside it. In military and some other areas of activity, this exercise is used as component verification of physical capabilities but at the same time, it disappears from the sight of bodybuilding.

It does not matter whether you are obsessed or you are on a functional training, or you are a conservative supporter and a guru of the old school, and maybe you just want to turn it on classic exercise to your current program in any case, pressing is one of the powerful additions to any training system. Thanks to many advantages, ranging from increasing the endurance of individual muscles to an increase in the tone as a whole, as well as strengthen the strength and stability of muscles supporting the body, it would be foolish not to include this exercise in the training program.

Since the emphasis in programs to maintain a good physical form has shifted towards working with the weight of his body, you may want to learn how to squeeze more than once. After all, as well as performing pull-ups, push ups on the bars, exits by force, squatting on one leg, you can check your real genuine strength and resistance. These exercises are also proof of full body control.. An increase in the number of repetitions, an increase in force and muscle stamina should be a priority in your independent classes. In addition, push-ups should be a significant part of your workouts.

Below is a program designed for eight weeks, which guarantees an increase in the number and improving the quality of the executables. The accustomed to a serious, regulated system, you will make sure that you are improving the technique of doing this classical and effective exercise For muscle development.

At the time of execution of the program, exclude heavy bench. When you spend the press too often inclined benchas well as other hard and sophisticated exercisesIt may take quite a lot of time to restore. In addition, as a rule, it has a significant impact on shoulder joints. So from these exercises should be refused.

Since the force and elasticity of the press are an important factor in performing pushups, make sure your program has a lot of exercises to work with these muscles. If your press is weak, most likely, you will perform pushups incorrectly bending or tilting the waist.

In the process of work on this system make sure you do exercise properly. Hands should be slightly wider shoulders, you have to descend until the chest is touched by the floor, and then you need to repel in such a way that the back has become straight, and in the muscles that support your body, voltage appeared.

First and second weeks

Your first step is the execution of a short preliminary check. Make as many repetitions as possible with good technique and without delay at the top and bottom when they are executed. Get the highest number of repetitions. It will be the basis for your further action. If you recently trained the chest muscles, shoulder muscles or triceps, make sure that there has been a lot of time before starting checking. This will allow you to be as good as possible to get the best result.

first, determine your maximum to which you will strive. Start from the amount that is about four times the result you have achieved during the preliminary check. For example, you were able to make 20 pushups, then your new goal should be 80 repetitions. Now you should perform so much approaches as needed to achieve the goal. You can first make 20 pushups in the first approach, 15 - in the second, 12 - in the third and so on until 80 repetitions
during the first week between approaches, rest one minute. For the second - 30 seconds. In addition, work on the fact that the total number of approaches necessary to achieve the goal have decreased each time
conduct classes twice a week
if you want to add some additional exercises In the breaks of this program, feel free to turn on the press on the inclined bench, press narrow grove On an inclined bench, bench press, front lifts and push ups on the bars. But remember, performing these exercises, you do not need to overload yourself

Third and fourth

By this time, you already perform a lot of repetitions while reducing the time to relax. Over the next two weeks, you increase the frequency of exercise, the total number of repetitions and continue to keep your holiday time at a minimum. You will effectively improve the overall endurance of your muscles.

increase the frequency of execution up to three times a week. By this time you must get used to more frequent exercise, so do not worry about strength trainingwhich can be combined with this press program
increase the number of repetitions more than even 150% of the initial goal. In accordance with the example described above, your new total number of repetitions should be 120. Perhaps the number may seem great, but just do so much approaches as
resting still need only 30 seconds or less. Your goal should be to eliminate breaks between approaches so that you can perform more repetitions for one approach.
continue to closely monitor the form and technique of performing pushups

Fifth and sixth

Over the next two weeks, you will increase the frequency of exercise and the number of repetitions, as well as reduce the time to rest. Most likely, you will be able to perform a large number of pushups, and therefore it's time to use alternative techniques for their execution: change the position of the hands and corners of the elbow.

the frequency of execution needs to be increased to four times in Week
rest between approaches need to be reduced to 15 seconds
the total number of repetitions should be increased by another 50% of the initial goal. In accordance with the example described above, you must perform 160 pushups
experiment with different positions of the hands and corners of the elbow: use a narrow or wide angle of the elbow, press the elbows to the body or divor them to the sides, etc.
it will not be superfluous to emphasize again: continue to push off correctly. You can not perform repetitions and approaches in a rush only for you to have more push ups

Seventh and eighth

The last two weeks will be mildly, extinguishing, Especially if you are additionally engaged with an elastic ribbon and do it regularly. During this period, you will again increase the number of repetitions and the frequency of pushups, as well as reduce the rest time between approaches. Add some new and complex exercise methods to increase the program intensity

current frequency should be increased to 5 times a week
try to keep your holiday time within 15 seconds and less. When performing the first few approaches, you must relax only a few seconds, and when performing further approaches - gradually increase this time up to 15 seconds
the total number of repetitions should be increased by another 50% of the initial value. Yes, for the example described above, it should be equal to 200 push ups
continue to use different positions of hands and various corners of the elbow
include a few approaches of pressing with one hand or one leg on the elevation
again, follow the technique of exercise

Check

Now it is time to check the results achieved. Perform this test in the same way as the preliminary one. This time you should notice a significant increase in the number of aproachments that you can do, and also feel like your shoulders muscles have become stronger and rushing.

After these eight weeks you will feel stronger And you can perform pushups on advanced technique. In the future, you can or maintain the results achieved or put a new goal, starting the set of exercises anew.

Complex Pressure Option: "Printing machine"

Floor pushups table

Following this training program, you will seriously work over your chest muscles and increase your basic indicator, at least to a highly high test of physical readiness test (squeezing section).

For example, on Monday of the first week, 3 approaches of 10 pushups should be completed, rest 10 minutes, and then perform 2 approaches of 10 pushups.

Cf.

PT.

Sat

Sun

First

10 x 3.
relaxation
10 x 2.

10 x 5.

15 x 4.

10 x 3.
relaxation
10 x 2.

Second

15 x 3.
relaxation
15 x 2.

15 x 5.

20 x 4.

15 x 3.
relaxation
15 x 2.

Third

20 x 3.
relaxation
20 x 2.

40 x 2.
relaxation
40 x 1.

Maximum x 3.

20 x 3.
relaxation
20 x 2.

Fourth

25 x 3.
relaxation
25 x 2.

25 x 5.

30 x 4.

25 x 3.
relaxation
25 x 2.

Fifth

30 x 3.
relaxation
30 x 2.

60 x 2.
relaxation
60 x 1

35 x 4.

30 x 3.
relaxation
30 x 2.

Six

35 x 3.
relaxation
35 x 2.

25 x 5.

McMimum x 3.

35 x 3.
relaxation
35 x 2.

Remember: Do not start any training until you are ready to physically. Consult your doctor before performing any of the specified exercises.

Workout plan with perfect pushups

4 weeks / 3 times a week / master level

The exercise	Approaches	Reints	Relaxation
1 day (chest muscles)
Push ups to side (chest / medium level)	3	20	01:00
Push ups using rotating stops as a BRUSEV (triceps / medium level)	3	20	01:00
Shoulders push ups (shoulders / medium level)	3	20	01:00
2 day (exercise on the muscles of the chest and shoulders)
Push-ups in the inclined position (breast / medium level)	3	20	01:00
Push-ups using double wide grip (breast / medium level)	3	20	01:00
	3	10	01:00
3 day (exercises for all muscles of the upper body)
Push ups " swipe»(Chest / Middle)	3	20	01:00
Push-ups on one hand (chest / "Master" level)	3	20	01:00
Pressing "Picking Bomber" (Shoulders / Level "Master")	3	10	01:00

This plan of classes with perfect pushups is trains not only the breast muscles. Using the rotation of the stop, you can work on the muscles of the entire upper part of the whole body. Ideal pushups help affect only certain muscles to increase their strength. If you can't do all the necessary repetitions of the exercise immediately, go down to your knees and complete their execution in this position.

Muscles that swing when push-ups

First of all: the chest muscles and the muscles of the shoulders, as well as the three-headed muscles of the shoulder (triceps) in the second place: the two-headed muscles of the shoulder (biceps), the muscles of the forearm, the muscles of the press, the four-headed thigh muscles

Brief description of training system

In this mode, the workouts are used by rotating stops that will allow you, pointing with the muscles of the upper body, make them more powerful and stronger, thanks to which your body will certainly look around. The unique design of the instrument used in these classes allows you to stimulate all the indicated muscles. In such a system of workouts, all possible benefits are fully used.

This classes plan will most influence your muscles. It is designed for those who want significant changes and incredible results.

Three days to achieve results

Exercises of this workout mode are required only three times a week. When doing so, you will perform pushups affecting your breast muscles, the muscles of the shoulders, as well as on all the muscles of the top of the body. In each group of exercises there is something new, which allows you to achieve such results that have never been earlier.

Since in this scheme there is at least 48 hours between classes, it is possible to add other exercise complexes outside the main schedule of this plan.

More than just work with breast muscles

In the scheme is offered full system Ideal pushups, thanks to which your hands, shoulders and chest will become stronger. At the same time, the muscles supporting the body will become more stable and, in addition, the power of grip will increase.

Strengthening muscles you change yourself

Ideal push ups of this occupation scheme differ greatly from the standard methods of their implementation, mainly the height of the stop and the possibility of its rotation. By performing various exercise groups that are used in this workout mode, you will not be as easy to use stabilizing muscles and overcome more and more fatigue. But all this will make the top of your body excellent.

Go through the program to the end

Do not even think that such a mode of classes is simple. It is very complicated. Many who are at the fulfillment of this program, even those who have a tangible fitness experience, will find that they are not able to perform the number of repetitions that are required, especially in the early stages.

It should not be discouraged, since the whole essence of the program is to self-development and overcoming yourself.

The mode of training with perfect pushups in general will lead you to a new trajectory of your body development. All that is required, learn and improve several new exercises and properly tune in to this psychologically. This training scheme will allow you to become stronger and slimmer, and also get such good physical shapeWhat you never had before.