Have you heard what percentage of weight when pushing away from the floor is held by the body? So, at the top point, when the arms are completely straightened, you hold 65% of the body weight. At the bottom point, with bent elbows, about 80 percent.
Whichever way you choose to press the floor, the result will only be visible if the belly is drawn and the back is flat. With proper exercise, the load is felt in the muscles of the chest, shoulder girdle and triceps. Today we will talk about the types of push-ups from the floor.
Push-ups from the floor on the bicep
For the rotation of the forearm and flexion of the elbows, the biceps meets. With the usual push-up, these muscles do not receive the proper load. To include this group of muscles in the work, get back to the initial position of the usual push-up, just brush not forward, but back. Take care that your elbows do not part. This exercise can be performed on dumbbells.
Push-ups from the floor with weights
If you have been doing sports for a long time, and you do not have the strength and endurance, you can try push-ups with weights. Weight can be used different. You can take a waistcoat weighting, and you can normal pancake from the bar, tying it with a rope behind your back. If this is not so, then a complete improvisation, up to the fact that you can wear a backpack with a lot of books - is also a good load.
If you need minimal muscle growth, then choose the weight you need and work with it. In case you have a capital set of muscle mass for the goal, then you need to contact the trainer who will pick up the correct system of training for you.
Push-ups from the floor for strength
If your goal is to become really strong, then training with sharp repetition at a fast pace for you. Also push-ups from a bench will approach. If this exercise seems weak, you can add cotton between jerks.
Try to initially rehearse this bench press at a slow pace so as not to fail. For the best result, you need 4-5 approaches for 6-10 repetitions, it is desirable to load yourself with weights. In this case, the break should be about one to two minutes.
The most important thing in this exercise is to make a jolt of such a sharp power to actually break away from the floor. Your records will be visible after a couple of months of systematic training.
Push-ups from the floor for triceps
It is best to squeeze the triceps when pushing up, especially when pushing away from the floor with a narrow grip. Directly, when the hands are close to each other, the upper section of the trapezius muscle, the large pectoral muscle, and the triceps themselves become active. It is very important in this exercise not to injure the hands, and if the injury is received, wait for the time to heal.
Push-ups from the floor upside down
This kind of push-ups is very heavy and dangerous. But at the same time, this is one of the only exercises that helps to fully work out deltas (shoulders), not using either dumbbells or a barbell.
The technique is quite simple. It is necessary to take a stand on your hands, keep your arms wide, your legs better against the wall, and start to sink to the critical point, then return to the starting position. The lower you go, the more effort
Push-up from the floor on the fists
Those who are engaged in different types of martial art, this type of push-up will do as much as possible. Push-ups on the fists strengthen the knuckles of the fist, help to blunt the pain and, as a consequence, increase the strength of the blow. The most important thing is to see that only the front two knuckles participate in push-ups, and all the others are not involved.