Such popular and simple exercise as push-ups, is one of the most effective ways to influence at once several groups of muscles without application of additional scales. The correct performance of push-up will allow to load not only tricepses, but also pectoral muscles, muscles of the forearm and the shoulder girdle and also quadriceps, the press and the back.
The muscles working at push-ups
Push-ups – general exercise which affects not separately certain muscles and at the proper technique strengthens all body, loading to a degree different groups of muscles. The most essential loading is the share of hands, and first of all of tricepses – muscles from back side of hands. Also depending on setting of hands during performance of exercise the big pectoral muscle is involved in different degree.
Indirectly at push-ups deltas – the muscles of shoulders of triangular shape, small elbow muscles continuing tricepses, quadriceps standing, the press and muscles of the back work. Brush muscles, all forearm, the lower back and even buttocks participate. Load of them small, but sufficient for reduction of these parts of the body in the tone. Thus, when performing push-ups almost all body is involved that explains popularity of this exercise.
Technology of push-ups
Besides, depending on technology of push-up, it is possible to vary load of different parts of the body. So, at broad setting of hands the pectoral muscles work more intensively, they are even stronger involved when performing push-up on the high support when it is possible to fall lower than the level of hands and legs. At narrow setting of hands the loading generally is the share of tricepses, but pectoral muscles participate too – generally small chest. The longer to be late in the top point, the hands are pumped over better. It is essential to increase load of hands and the shoulder girdle it is possible, carrying out push-ups by one hand, but such technique isn't suitable for beginners. If to hang the head lower than the level of legs at push-up, press muscles are stronger involved if to hold the head below, big loading is the share of the top part of the breast. Push-ups on the back of palms allow to give brush loading that is very useful for climbers and other athletes thrill-seekers. To influence all listed muscles working at push-ups it is necessary to perform exercise correctly: to watch that the body was extended in the string, not to cave in in the backbone, not to raise the buttock up, to fall to the body parallel with the floor, ideally – to touch by the breast or the nose of the floor. It is necessary to carry out push-ups slowly, when lowering to take the breath, and when lifting exhaled. Without preparation it is difficult to children and women to carry out classical push-ups, recommend to begin to be wrung out by it from knees. In that case loading from legs and the press completely is removed, weight decreases, tricepses and pectoral muscles are involved in the different ratio depending on setting of hands.