Push ups from the floor of the arm muscle makes it stronger

"Push-ups from the floor," "muscles that emphasize the chest," - for these and similar phrases in the global network, you can find various programs that describe how to pump up the hands and chest. In general, push-up is a basic exercise of a multi-stage nature, which is performed with an emphasis from the floor. The main muscles involved are the triceps arm muscles, better known as the triceps, and the muscles of the chest. Also, with push-ups, a secondary load goes to the front beams of deltoid muscle groups, forearms, small carpal muscles, lower back muscles, muscle presses, and quadriceps. Push-ups from the floor, the muscles of the triceps are strained to a greater extent, have a smaller amplitude and an angle of flexion-extension of the hands, which allows the triceps muscle to quickly clog, to be fully developed. Prepared athletes, as a rule, push-ups produce the so-called final pumping of muscles after the main exercises, which can be a bar press in a lying position at different angles on an inclined bench. In some cases it is the extension of the hands standing and the French press, also from different positions. Such a press is the lifting of the bar standing up from behind the head, while bending and flexing the arms at the elbow joint uniformly, or a similar action made sitting on the bench. Also this element is made and lying down. In essence, push-ups from the floor of the triceps muscle are working pretty well, and this is a kind of bench press lying on the contrary. But, unlike the bar press, in push-ups all the same another effect on the muscle groups. When the athlete's head is located above the legs, the lower part of the chest is exposed to a greater load. In the case where the feet stand on the support and the head is already below the legs, the upper chest is more stressed. Types of push-ups, the groups of muscles of the chest at which work most intensively, as a rule, have a large amplitude, and the movements are necessarily associated with the touching of the floor.

Technique of push-up for pectoral muscles

When the question arises, how to pump pectoral muscles with push-ups, the answer is simple. It is necessary to perform push-ups from the floor, for which a wide setting of hands is characteristic. This usually acts on the outside of the chest. However, athletes who have considerable experience in this exercise behind their shoulders noted that push-ups are most effective when the feet and arms, widely spaced, are located on a towering support. This increases the amplitude of motion, which allows the athlete or amateur to bend more deeply and stretch the pectoral muscles before the onset of pain. This very stretching allows you to quickly outline the boundaries of the muscles of the chest, which gives the body expressiveness and smartness. But in this case, do not overdo the amplitude, when you go down, because in this case there may be pain in the area of the center of the chest. The highest level in push-ups is the execution of this exercise on one hand. Athletes note that after about a month of such push-ups, the muscles of the chest take on a visible outline. Push ups from the floor of the chest muscles can be strengthened for several months, subject to regular training.

How to properly increase the load

When you pump the muscles of the chest with a frequency of no more than once a week, it is initially necessary to do only one workout at home and monitor the changes. When you do not feel overkill with the load, and you begin to feel that the muscles have adapted to the load, and the degree of their tension decreases, you need to add one more training session to your schedule, then one more, and so on in ascending order. Push-ups from the floor of the triceps and chest muscles are strengthened sufficiently, therefore, such exercises, even at home, but with the correct amplitude and position of the body, are enough for maintaining your muscular shape in tone. For beginners, the main thing is to pick up the dosed load.