Pushups for shoulders. Training program: push-UPS

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2018-03-20 08:36:11

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Push UPS from the bench - this simple and effective exercise that focuses on the development of the triceps. This exercise will best influence the development of posterior and lateral beam triceps. Compliance with technique of this exercise ensures a strong "blow-up" of the upper arm. Regular performance of this exercise ensures the growth of not only muscle mass but also the thickness of the muscle group. When performing push-UPS from the bench need to know a few nuances.

The details and tips

  1. Throughout the runtime of the movement of concentration of the load will be transferred from one muscle to the other. So, when rising from the lowest point a maximum will involve the pectoral muscles and anterior shoulder. The higher an athlete rises, the more load is shifted to the triceps.
  2. It is Very important to follow the technique of lift at the highest point. Here in no event it is impossible to plant elbows in the parties, as it not only relieves stress on the triceps, but also threatens with a shoulder injury.
  3. Pushups from bench require maximum concentration on the position of the elbow. When lifting from the bottom point to the highest point you need to make sure that the elbows were as close to the torso and laid back.
  4. Raising the hands will play a supporting role and will not dilute the elbows to the sides. To do this, place them on a width slightly more than shoulder width.
  5. The position of the head should be strictly smooth, and the look is directed forward. Any head tilts prohibited.
  6. To get the maximum effectiveness from the exercises you need to climb to complete alignment of the hands. But when fully extended, the hands do not hook the elbow joint, it must be in free position.
  7. In compliance With techniques and full operating amplitude athlete does not need additional load. The use of additional weight only makes sense for athletes with experience of training more than 1 year.
  8. Those who are just starting to understand this exercise, take the additional weight is not worth it. In addition, it is advisable to descend only half of the possible. With time and growth of the triceps need to go below and below.
  9. Pushups on the shoulders of the bench would be the most effective in the lower half of the amplitude.

Pushups on the shoulders

Program of push-UPS

The key to success is a true compiled program. The pushup is a versatile exercise since it uses a large number of muscle groups. Each training program is tailored to the individual characteristics of the person. In the preparation also takes into account the muscle group that needs to obtain the maximum load. This is important because by setting the hands of the person depends on the load distribution. Pushups for shoulders require a narrow formulation of the hands, working out the pectoral muscles is improved with the increase of the distance between the palms. The training program is composed of push-UPS due to the age of the person.

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How often should you exercise

The Frequency of classes in any program will be from 3 to 4 times a week. This choice is justified by the fact that between each training day should be 1 rest day for recuperation of the body. Pushups for shoulders or any other muscle group it is best to split into 5 sets (approaches). Between each approach, the break should be 1-1. 5 minutes. When absolutely necessary you can increase this time to 2 or 3 minutes. But it is important to understand the more rest, the less the intensity of the exercise, and hence less efficient. To increase the efficiency of training you can do push-UPS not on your hands, but on fists or with cotton.

Recommendations for program execution

Follow the tips it is highly recommended not only for beginners but also athletes with experience.

  1. It is Very important to observe the sequence of program execution. Always be sure to start from the first week of the written program, even if the experience is already there.
  2. The Rest are equally important as the exercises themselves. That is why you need to give the body enough time to recover.
  3. Power - this point is important even more than the pushups. Respect only of programs of training, without dieting, will give only half of the possible result.
  4. The Last important point is a sufficient amount of sleep. For recovery it is recommended to sleep at least 8 hours.
  5. Recommended push-UPS for men and women on the program because this exercise has a positive impact on nervous innervation.

The Technique of push-UPS

How to do push-UPS is the most important question of this topic. It is important to know that the technique of the exercise varies greatly depending on the setting of the hands.

pushups from a bench

In the narrow formulation of the hands, you need to deploy your palms towards each other so that they touch the ends of the big and index fingers. The starting position at arm's length. Slowly falling down, need to get to the bottom point, and then a powerful push to return the body to its original position. After lifting you need to expose the triceps static voltage for 1-2 seconds.

training program pushups

The Traditional position for push-UPS is considered to be a broad statement of the hands. Push-UPS on the shoulders is the most effective posing of the hands. In this case, the palms are located at a great distance from each other. It is important in this case to rotate the brush at an angle of 45 degrees. This is done in order to avoid a strong overload of the muscles that are responsible for the rotation of the shoulder joint. The effectiveness of this exercise will depend on the lower points of the body. The lower falls the athlete, the more effective the exercise.

how to do pushups

For more advanced athletes with experience recommended to do push-UPS from the support or with cotton, to increase the distance between the upper and lower point.

 pushups for men

Breathing in push UPS

An Important point when performing exercises will be the respiration process. When lowering the body down, you need to breathe with emphasis on the blow-up belly. If everything is correct, then at the bottom of the abdominal cavity athlete resembles a ball. During the ascent the air is slowly released, and the abdomen is retracted. Such special equipment adhere to the professional athletes.


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/13829-adc-skann-na-plechy-pragrama-tren-rovak-adc-skann.html

DE: https://tostpost.com/de/sport-und-fitness/13835-liegest-tze-auf-den-schultern-programm-training-liegest-tze.html

ES: https://tostpost.com/es/deporte-y-fitness/13843-flexiones-de-brazos-en-los-hombros-programa-de-entrenamiento-flexiones.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/13832-otzhimaniya-iy-yna-ba-darlama-zhatty-ular-otzhimaniya.html

PL: https://tostpost.com/pl/sport-i-fitness/13826-pompki-na-ramiona-program-wicze-pompki.html

PT: https://tostpost.com/pt/esportes-e-fitness/13821-flex-es-sobre-os-ombros-programa-de-treinamento-flex-es.html

TR: https://tostpost.com/tr/spor-ve-fitness/13835-nav-omuz-program-egzersiz-nav.html

UK: https://tostpost.com/uk/sport-ta-f-tnes/13832-v-dzhimannya-na-plech-programa-trenuvan-v-dzhimannya.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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