Push-ups for muscle building

, medical expert
Last reviewed: 19.10.2021

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5 options for push-ups that you can perform anywhere

Remember, when you went to physical education classes and the teacher forced you to fall to the floor and do 20 push-ups? He may have seemed to you a sadist and a tyrant, and you swore that no more pushing will be done when you finally get rid of it. But think again. Push-ups - this is one of the most convenient ways to pump up the muscles of the chest, not to mention the shoulders, arms and upper back. Below are presented 5 variations of push-ups, which can be performed anywhere and anytime. In addition, you can sometimes meet with your old teacher. You do not want him to laugh at your lean hands?

Your goal: 10-15 reps of each exercise. Focus on technique: straight back, retracted abdomen and buttocks, prolonged movement and full straightening of the hands.

  • Standard push-ups: Lie on your stomach, hands on shoulder width, fingers look forward. Squeeze yourself on straight hands, transferring the weight of the body to the palm of your hand and toes. Down and repeat. To emphasize the muscles of the chest, put your arms more than the width of the shoulders; To emphasize the back and triceps, bring your hands a little distance from each other so that the thumb and forefinger touch.
  • Push-ups with a slope: Face to the wall at a distance of about 70-100 cm, straight arms in front of you. Lean your hands against the wall. Slowly lower your chest to the wall, legs and back are straight.
  • Push-ups with your feet on the chair: Supporting the weight of the body on your hands, put both feet behind you on a bench or chair. Close your knees, back straight, lower your chest to the floor and push up. Repeat.
  • Push-ups: Place two benches or two chairs with seats of the same height at a distance from each other, equal to the width of the shoulders. Go down on your knees, put your hands on the seats and straighten your legs behind you to evenly transfer the weight to your hands and feet. Lower the upper body below the seat, as low as possible (you do not need to feel pain). Hold for a second, then climb to the starting position. Repeat.
  • Push-ups from the knees: (This is a difficult exercise, first, warm up your muscles and focus on the technique). Keep your back straight, transfer weight to your knees and palms. Straight arms are shoulder width apart. Slowly lower the upper body to the floor, the body must be straight. Rise to the starting position and repeat.


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