System of push-ups from a floor

Squeezing from the floor is a fairly common multiarticular exercise in which the pectoral muscles and triceps are involved. With the correct technique of push-up from the floor, small muscles of the hand, the press, the forearm and the front beams of the deltas are also loaded.

Graphs of push-ups from the floor for each individual. Some need fewer approaches, others more. But again, the average system of push-ups from the floor is present for every fitness instructor. It will help build up the necessary muscle mass, as well as develop endurance and strength.

One of the most common methods of push-ups from the floor is "100+". This complex is designed for people who have average physical data. It is also necessary to be cautious to people who have growth more than 180 cm, because because of the length of the hands the body makes a big load. In this regard, it is necessary to significantly reduce the frequency of exercise.

So, the first week - we work six days, Sunday is a day off. In the morning, three approaches 10 times, four times 10 times a day, the same number of repetitions in the evening, but there are already five approaches. Until the middle of the week, you can go for an increase in approaches (for example, 4, 5, 6 -script, 5, 6, 7 - Wednesday). The second half of the week the load is on a decline. Sunday, as mentioned above, is a day off.

From the second week, the number of approaches is the same, the only thing, we increase the number of push-ups from the floor by half, respectively, we work 20 times.

For the third week we continue working three times a day, while reducing the number of approaches and varying the number of performed push-ups. For example, it could be 25:10:20 or 10:30:20. Using this scheme, you can easily perform fifty push-ups at a time with different intensity for a month.

Push-ups from the floor for beginners

The system of push-ups from the floor for beginners is an alternation of training-rest-training-rest. If you press hard on this system, try to remove some of the pushups. If the muscles calmly react to the load, then at each workout add one push-up. The complex is designed for 7 weeks.

Training number 1

1. Push-ups with a wide-set grip 2х7 (2 sets of 7 times), rest between sets no more than three minutes.
2. We pump the press upside down - 15 times.
3. A push-up with a wide grip from the bench. As well as in the first version, two approaches of seven, but rest is no more than two minutes.
4. Again, swing the press by lifting the trunk, also 15 times.

Training number 2

1. Push-ups with wide-set grip 3 to 9, rest between sets for a maximum of three minutes.
2. Squats with bodibar three times 20 times. Try to keep the bodybar as a barbell, this will help to keep the body during squats.
3. Push-ups with an average setting of hands - a light version from the bench 3x10, rest between sets 1-2 minutes.
4. Press lifting of the trunk 1x15-25.

A course of push-ups from the floor for improvement

This system is also designed for 6-8 weeks, the number of push-ups with each training should grow.

Monday

1. Push-ups with cotton 4x12-15 (keep the speed).
2. Press lifting of the trunk 1x40-50.
3. Push-ups of hands together 4х10-12.
4. Press lifting of the trunk 1x40-50.

Tuesday

It is necessary for a whole day to collect a hundred push-ups. You can choose any type of bench press from the floor. Initially, you can do 10 to 10, then 4 to 25, and so on. Our problem with you is to learn how to do 2 to 50. By the way, when you reach this goal, you can set yourself a goal to score 200 push-ups.

Thursday

1. Push-ups with a wide grip the maximum number of times.
2. Also we work for a maximum, only a press-lifting of the trunk.
3. Squeezing narrow grip, also at the maximum.
4. We finish, also the maximum performance of lifting the trunk.

Friday

1. Intensive deep push-up of 3 sets of 20.
2. A press with narrowly set hands 2 sets of 30.
3. Squats with a bodibar on the shoulders of 4 sets of 25.