How to do push-ups correctly. An effective technique for good results

Push-ups is one of the most popular strength exercises. It is quite effective, and you do not need special sports equipment to perform it. The technique for performing this exercise is very simple and does not need to be learned together with a personal trainer. But do not forget that push-ups, like other types of exercises, have a huge number of subtleties, knowledge of which will allow you to perform them correctly and make them even more effective. When performed correctly, push-ups can help achieve desired muscle-building results. One of the most significant benefits of this exercise is the ability to perform it at home, without going to the gym.

Features of the push-up technique

It is difficult to find a person who has never done push-ups in his life. Many people probably know how to perform this exercise correctly, but even it has a number of features, knowledge of which will help in expanding the arsenal of sports exercises. Studying these features will help you correctly load the shoulder girdle and achieve excellent results.To perform a push-up correctly, it is not enough to take a horizontal position and rest your hands on a hard surface. A number of requirements must be met:

1. Your body should be parallel to the floor surface.
2. You cannot move your head up or down, as in this case there may be a danger of straining the neck muscles or injuring the cervical vertebrae, because the neck muscles are also tense during push-ups.
3. To stabilize your body position, try to tighten your gluteal muscles, leg and abdominal muscles as much as possible.
4. Bend your arms and lower yourself down parallel to the floor. Remember that in the down position you should touch the surface of the floor with your chest;
5. When lifting up, you should not fully extend your arms at the elbows, since bent elbows will help the muscles of your chest remain tense for a longer time, which will have a beneficial effect on their strengthening and growth. In addition, full extension of the arms at the elbows can lead to injury to the elbow joint.

There are different methods of push-ups (narrow and wide grip, on hands, fingers, etc.).The video below shows how to properly do push-ups with a wide grip.

What muscles are pumped during push-ups?

When push-ups are performed correctly, the following muscle groups develop and actively grow:

• TricepsThe main function of the triceps is to flex and extend the arms, so these muscles tense and grow with any movement of the elbow joint.
• Pectoral muscles. The main function of the pectoral muscles is the movement of the arms, which are in a perpendicular position in relation to the spine. All exercises that imitate similar movements contribute to the development of this muscle group.
• Deltoids, or rather their anterior bundle. These muscles are responsible for the ability to raise your arms in front of you.Therefore, all movements during which the hands are in front will strengthen these muscles.

Correct breathing when doing push-ups

An effective push-up technique involves not only correct body position and the technical side of this exercise, but also correct breathing. When doing push-ups, it is very important for the whole body in general and for the heart in particular, since improper breathing can have an extremely negative effect on the heart muscle. Correct breathing during push-ups is as follows. When moving to the lower position, you need to inhale, and it is recommended to slightly inflate your stomach, but exhalation is best done at the highest point of the body position. It is considered acceptable to slowly exhale throughout the entire rise of the body. Don’t forget – it is strictly forbidden to hold your breath while doing push-ups! In most cases, this leads to increased blood pressure, and in the most severe cases it can cause damage to blood vessels in the brain, and even hypertension.And finally – challenge “15,000 push-ups in 30 days”

The correct push-up technique will make your sports activities even more effective and your body more sculpted!