What push-ups swing pectoral muscles

Push-ups are considered as one of general exercises for development of muscles of a back and a breast. Their performance does not require any devices. Regular push-ups will help to keep an organism in a tone and will make a body more tightened.

In this material we will consider the most effective push-ups on pectoral muscles and technology of their performance.

Anatomy of pectoral muscles

Muscles of chest department are among the largest muscular groups of a human body. Their structure is similar to a fan as muscle fibers are located diversely.

Conditionally chest muscles are divided into two functional parts. The muscles connected to a humeral belt enter the first. They are responsible for the movement of hands in the different planes.

Here the following muscular bunches belong:

• small chest;
• big chest;
• subclavial;
• gear lobby.

Other functional part consists of muscles directly of a breast which is responsible for reduction of a diaphragm:

• external intercostal muscles;
• internal intercostal muscles.

Whether you know? Pectoral muscles have genetic predisposition to rapid growth. Because muscle fibers are located diversely, it is necessary to provide a power training of a breast under different corners.

The most effective push-ups on pectoral muscles

That who wants to see at himself a relief breast, not to do without push-ups. In addition, the correct mechanics of the movement in addition pumps over hands and box.

Allocate several types of push-ups. Various setting of hands and legs allows to increase load of different muscular groups. Let's consider these types in more detail.

Classical push-ups from a floor

The standard press from a floor develops force and endurance:

1. Get up in a level, resting palms and fingers a foot against a floor.
2. Make a breath and lower a body down, having bent elbows. On an exhalation return to a starting position.

Important! Deflections do exercise inefficient therefore you hold a back directly.

Push-ups with broad setting of hands

This type of push-ups is focused on a breast. Broad setting of hands as much as possible influences the top bunches of big pectoral muscles:

1. Accept a level pose. Strongly it is not necessary to place hands. Be guided by 5–7 cm more widely than shoulders.
2. On a breath bend elbows and lower the direct case. Exhale and rise in an initial position.

Try to keep a press in suspense. It bark will in addition pump over muscles.

Push-ups on an emphasis

This exercise for those whom interests how to pump up pectoral muscles of the house. An emphasis increases amplitude of the movement, strengthening load of breast muscles. It is possible to acquire special stock in sports shop or to use improvised materials, for example, of the book. Technology of performance of these push-ups same, as in a classical press from a floor. You can choose narrow or wide hold. Be guided by target group of muscles.

Learn how to learn to be wrung out on fingers.

Push-ups with cotton

This modification of push-ups is aimed at development of explosive force of the case. Muscles especially are not built by this exercise, but power indicators and speed increase.

This option of exercise is considered complicated. For a start it is worth mastering the classical equipment and different settings of hands. Let's consider how it is correct to be wrung out with cotton:

1. Accept an emphasis lying, as in standard option of this exercise.
2. On a breath lower the case down.
3. On an exhalation very much push the case up. Try to make cotton in flight and to expose palms ahead of itself.
4. Return to initial situation.

Exercise can seem too difficult, but over time you adapt and estimate its advantages.

Diamond push-ups (with narrow setting of hands)

It is a kind of a press from a floor with narrow setting of hands. Target group of muscles in this exercise is the triceps:

1. Starting position — a level. Hands should be established under a breast. Index and thumbs of both hands have to adjoin.
2. On a breath you lower the case down, on an exhalation you push out the case in a level.

Important! Elbows have to move closely to the case.

Push-ups with hands on the eminence

The changed tilt angle does such push-ups suitable for the lower part of pectoral muscles. As the eminence it is possible to use a bench or a fitball:

1. Establish hands on the region of the height, is a little wider than shoulders. You hold the case exactly, without deflections.
2. Inhale, bend elbows and lower a body. On an exhalation return to an initial pose.

Push-ups with legs on the eminence

In such option of execution you transfer all load of the top part of pectoral muscles. The equipment is similar to the previous variation of push-ups. Only now on edge of a support we put socks of legs.

How to make the program

Growth of muscles is influenced not by(with) number of repetitions, but the ideal equipment and the involvement of target muscular bunches into work. Only the correct push-ups will give desirable effect.

Get acquainted with technology of performance of 11 types of push-ups.

Make a start from your level of training. Begin with 4 approaches of a classical press from a floor. At first there will be enough also 8 repetitions, but further count on 10-15 repetitions. After mastered the equipment, change the angle of influence — add the modified push-ups which are described above to a training.

Useful tips and rules of effective occupations

Push-ups allow to give good load of a body, even without additional weight. There are several basic rules of an effective training:

1. The training complex has to be intensive. If classical push-ups come to you easily, add new variations of exercise to a training.
2. For good effect it is worth being ready to monotonous work. Only regular trainings increase endurance and improve power indicators. Train not less than 3-4 times a week.
3. For considerable progress it is worth paying attention and to muscles antagonists. Do not forget to train a press, shins, a biceps of a hip and a quadriceps.

Video: As it is correct to be wrung out

The program of trainings for a month

Pumping of a breast — business difficult. The correct approach and aiming at result is important. We bring to your attention the program of trainings aimed at the development of power indicators of chest muscles. This system will suit even to beginners.

For men

Let's consider the complex of occupations for men calculated for a month. The minimum quantity of trainings — 3 times a week.

Important! Do not forget about warm-up and a hitch.

For women

The following monthly course of push-ups is developed for women.

Push-ups are the excellent general exercise which is positively influencing all body, at the same time they suit both to men, and women. At regular trainings shortly you will see the first results.