Push-ups on the mass. Exercises for mass recruitment

Many people would like to have a beautiful, smart figure. And most understand that without training you can not achieve the desired result. Push-ups on the mass will help pump up your muscles, even if a person has never had sports before. And it is possible to perform such an exercise quite simply at home.

How many approaches and repetitions should be in the training program?

There is an opinion that the more push-ups are performed, the better. However, the result is not achieved in this way, since the muscle mass will decrease. After 15 repetitions, the muscles stop developing. In this situation, stamina increases. However, despite the decrease in muscles, relief and strength will improve. Proceeding from all the above, it should be noted that push-ups for mass should be performed no more than four approaches of 12 repetitions each. Gradually, you can complicate the task by starting the exercise on one hand. You can also use an additional device, such as fitball.

What muscles can be trained with push-ups?

The standard exercise loads, mainly, the pectoral muscles and triceps. In addition, some of the load is transferred to the muscles of the back and to the press. In the event that, by performing push-ups on the mass, to place arms wider than the shoulders, the bulk of the load will go to the pectoral muscles. With a narrow palm position, triceps will work more. To strengthen the wrists, it is necessary to perform exercises on the fingers or on the fists. Naturally, the rest of the muscle fibers will also receive some of the load. However, it will be insignificant. In order to work out other muscles, you will need to perform other types of exercises.

Increased loads

It must be understood that absolutely all loads must be increased gradually. Thus, the body will be given the opportunity to get used to it. Otherwise, nothing good can be achieved. Push-ups on the mass are best starting from the position, kneeling. You can also use the palm rest. After you complete 4 sets of 12 repetitions each, you can begin to perform standard exercises. In the event that there was a feeling in the need to increase the load, it is worth using weighting agents, hanging the weight on the belt. Additional weight can be placed on the upper back. The push-up complex on the mass can also contain a kind of exercise that is performed on one hand. Only it should be understood that you will need to first carefully stretch your wrist. This is necessary in order not to injure the ligaments.

In addition to push-ups, in order to maintain a good shape, you must perform morning exercises and jogging. In the event that you have seriously decided to take care of yourself, it is best to start attending the gym.

The popularity of the bars

Such a projectile, like parallel bars, migrated to bodybuilding from track and field athletics. At the same time, they lost their original purpose, becoming a convenient simulator for push-ups. Almost every athlete performs this exercise. And the value it has is almost the same as the basic exercises for recruiting mass (deadlift, bench press and squats). Using a variety of burdens, you can transform push-ups on the uneven bars into an effective exercise that will help develop and increase a large number of muscles of the torso. Everyone who loves bodybuilding should write push-ups on the uneven bars in his training program. And you need to do this in two versions: for the chest and triceps.

Why is extra weight needed?

The program of push-ups on bars should take into account the change of the power accent. With the help of this exercise, you can load different muscles by changing the position of the trunk. In order for the main load to receive the triceps muscle, it is necessary to hold the body vertically. At once it is necessary to tell about weighting agents. In the event that there is no special belt on which pancakes are fastened, then it is necessary to make it yourself. Push-ups on the uneven bars, performed with their weight, will suit only beginners. Also they can be used as warm-up by more experienced athletes. To the program of push-ups on the uneven bars was aimed at increasing the mass of muscles, you should use weighting. Otherwise, all the positive properties will be lost.

How far should I put my hands?

In athletics, the bars are parallel to each other. In gyms, this shell is considered more convenient in the event that the bars will diverge in different directions. What is the reason for this? The thing is that a wide grip with additional weights can lead to injury. To find the most convenient grip, you need to place the brush on the width of the shoulders. Only slightly increase the distance. If to say in essence, those bars, which diverge in the sides, are very convenient for the load of pectoral muscles.

How to pump up the chest?

How to perform a similar type of exercise to gain weight to pump pectoral muscles? It is necessary to take an emphasis on the uneven bars, maximally tilt the body forward. Only it is required to consider that forearms even in the inclined state of the body must be perpendicular to the floor. The position of the legs does not have a special meaning, but it is better to immediately accustom yourself to the fact that they must be sent strictly down. The shoulder belt should be tense so that the trunk does not sag.

Slowly start to go down. Elbows in this case must diverge in different directions. At the moment when the biceps takes position parallel to the floor, with a powerful effort, lift the body up. All your attention should be emphasized on the activity of the muscles of the chest, and not triceps. It is not necessary to allow elbows to approach the body even when the hull is raised. Otherwise, the bulk of the load will go to triceps. The upper position implies that the hands should not be in a fully straightened state. The next movement must begin without a pause.

Carrying out this type of push-up for a set of muscle mass, it should be understood that the position of the elbows is simply of great importance in the effectiveness of the entire exercise. Do not forget about the slope of the case. Many athletes, lifting the body, except the hands completely straighten and the trunk. In this case, the load, again, acts on the triceps. Therefore, you can not do this. How many repetitions? With burdening it is necessary to perform about 10-12 repetitions. The number of approaches should not be more than four.

How to pump triceps with the help of bars?

In order for the push-ups to set the mass on the uneven bars to be aimed at developing the triceps, the above-described position must be adopted. The body must be straightened into one straight line. There should be no inflection in the back. Form with the body and legs a straight line perpendicular to the floor. The best way to look is forward, because you can not look down. This is due to the fact that the head should not be tilted.

Controlling the movement, descend. The elbows can not be taken apart. At the moment when the triceps sink a little below the line parallel to the floor, you need to force the body upwards with a powerful effort. However, there should not be any jerks. After taking the upper position, immediately start moving down.

You can not relax. Muscles during exercise of this type of exercise should be in suspense. Elbows should be kept as close to the body as possible. Working with burdening, you need to do 4 sets of 12 repetitions each.

Push-up should be done correctly and regularly

At first, it will be very difficult to hold the case in the required condition. And it does not matter which group of muscles the exercise on the uneven bars will be directed. Therefore, approach the push-ups responsibly, controlling your movements from the beginning to the end. As a result of regular classes, after a while you will be able to perform the exercise correctly. And it is at this point that you can think about using additional weighting.

Conclusion

As can be seen from all of the above, push-ups from the floor to the muscle mass can have a positive effect. Increase the size of your body and you can use the bars. However, in both the first and second cases, weights should be used. They will increase the effect several times and help achieve the desired result in the shortest possible time. However, the exercise should be approached responsibly, since technology plays an important role. Therefore, you should wish you good luck in your self-improvement and success in increasing muscle mass!