Push-ups on the shoulders. Training program: push-ups

Push-ups from the bench are simple and effective.An exercise that emphasizes triceps development. It is this exercise that will best influence the development of the posterior and lateral fascicle of the triceps muscle. Observance of the technique of this exercise ensures a strong "inflation" of the upper arm. Regular exercise of this exercise ensures the growth of not only muscle mass, but also the thickness of the muscular group. When performing push-ups from the bench, you need to know a few nuances.

Nuances and advice

1. Throughout the movementload concentration will be transferred from one muscle to another. So, when lifting from the lowest point, the pectoral muscles as well as the front shoulder section will be maximally involved. The higher the athlete rises, the stronger the load shifts towards the triceps.
2. It is very important to follow the execution technique.lifting at the highest point. In this case, in no case can you separate the elbow joints to the sides, as this not only removes the load from the triceps, but also threatens with a shoulder injury.
3. Pushups from the bench require maximumconcentration on the position of the elbow. When lifting from the lowest point to the highest point, it is necessary to ensure that the elbows are as close as possible to the torso and are pulled back.
4. The setting of the palms will play a supporting role and will help to keep your elbows apart. To do this, they must be placed at a width slightly larger than the width of the shoulders.
5. The position of the head must be strictly even, and the look is directed forward. Any tilt of the head is prohibited.
6. For maximum effectiveness fromExercises must be lifted until the arm is completely level. But with the arms fully extended, the elbow joint cannot be fastened; it must be in a free position.
7. Subject to the implementation of technology and completethe working amplitude of the athlete does not need additional cargo. The use of additional weight makes sense only for athletes with experience of more than 1 year.
8. Those who are just starting to comprehend itexercise, take extra weight is not worth it. In addition, it is recommended to drop only half of the possible. With the passage of time and the growth of the triceps need to go lower and lower.
9. Push-ups on the shoulders of the bench will be most effective in the lower half of the amplitude.

Push up program

The key to success is the right program.workouts. Pushups are a multifunctional exercise, as it involves a large number of muscle groups. Each training program is tailored to the individual characteristics of the person. The compilation also takes into account the muscle group, which should receive the maximum load. This is important because the distribution of the load depends on the positioning of the person’s hands. Push-ups on the shoulders require narrow arm positioning, the study of the pectoral muscles improves with increasing distance between the palms. The program of training push-ups is also based on the age of the person.

How often to train

Frequency of classes in absolutely any program.will be from 3 to 4 times a week. This choice is justified by the fact that between each training day should be 1 day of rest to restore the body. Push-ups on the shoulders or any other muscle group is best divided into 5 sets (approaches). Between each approach, the break should be 1-1.5 minutes. If absolutely necessary, you can increase this time to 2 or 3 minutes. But it is important to understand that the longer the rest time, the lower the intensity of the workout, and hence the lower the efficiency. To increase the effectiveness of training, you can wring out not on the palms, but on the fists or with cotton.

Recommendations for the implementation of the program

Follow further advice is strongly recommended not only for beginners, but also for athletes with experience.

1. It is very important to follow the sequence of the program. It is always necessary to start from the first week of the written program, even if you already have experience in this matter.
2. Rest is as important as the exercises themselves. That is why you need to give the body enough time to recover.
3. Nutrition - this item is even more important than the push-ups themselves. Compliance with a training program only, without a diet, will give only half the possible result.
4. The last important point is enough sleep. For recuperation, it is recommended to sleep at least 8 hours.
5. Push-ups for men and women in the program are also recommended because this exercise has a positive effect on nervous innervation.

Push-up Technique

How to do push-ups - this is the most important issue of this topic. It is important to know that the technique of performing the exercise varies greatly depending on the position of the hands.

With a narrow set of hands, you need to deploypalms meet each other so that they touch the tips of the thumb and forefinger. Starting position on outstretched arms. Slowly going down, you need to reach the lowest point, and after that with a powerful push to return the body to its original position. After lifting you need to expose the triceps to a static voltage for 1-2 seconds.

The traditional position for push-ups is consideredwide setting hands. Push-ups on the shoulders are most effective with this kind of hands. In this case, the palms are located at a great distance from each other. It is important in this case to rotate the brush at an angle of 45 degrees. This is done in order to avoid severe overload of those muscles that are responsible for turning the shoulder joint. The effectiveness of this exercise will depend directly on the lower point of the body. The lower the athlete falls, the more effective the exercise will be.

For more advanced athletes with experience, it is recommended that you push up from a support or with cotton, in order to increase the distance between the upper and lower points.

Push up breath

An important point in the exercise will bebreathing process. When lowering the body down, breathing should be done with an emphasis on bloating. If everything is done correctly, then at the lowest point the athlete’s abdominal cavity resembles a ball. When climbing up, the air is slowly released, and the abdominal cavity is drawn in. This particular technique is held by professional athletes.