Some young athletes do not understand how muscles work during push-ups, and so it is often considered the exercise useless and refuse to perform it.
There is also a misconception that the more times a person will press, so his muscles will be stronger and bigger.However, experts advise to prove the opposite and push-ups are not more than 15 times, and the need to increase the load due to complications of performing the exercises themselves.In addition, excess number of repetitions only exhausting muscles and can lead to catabolism.
to increase strength and muscle mass you need to work primarily on technique, and the second - on the complexity of the motion (for example, to perform a push from stop or on one hand).
So the question - what muscles are working in the push-ups, can be answered on the basis of the physiological characteristics of human structure.For example, the load distribution between the pectoral muscles and triceps depends on the width of the arrangement of the hands.The arms have been delivered, the less load on the muscles of the chest.Position of the feet is also governed by the load on certain muscles.In setting feet on the support load is concentrated on the upper part of the chest muscles (this exercise is analogous to the bar bench on an incline bench).
also is crucial staging hands during pushups.Traditional production of brushes - parallel to the body.To increase the load on the triceps can put your hands the most narrow and brush to turn your fingers inward.A push on the fingers or fists to strengthening the wrists.
precisely which muscles operate at push-ups you can see, based on the technology implementation of the exercise.For example, scientific studies have shown the dependence of the load on the position of the feet while exercising.If you work in the classical form (flat feet rest on the floor), the load is equal to 64 percent of body weight, but when push-ups with support on the knee - used 49 percent of the weight.
suitable for beginners exercise the second option, but after a month you need to go to the classic version.
To increase the load, you can use the weighting of different weights.If there is no assistant, the extra weight provided by a backpack filled with this same weighting.
What muscles are push-ups when you can feel your feet while exercising on a chair.In this position, the load increases to about 75 percent of body weight.The same effect is achieved by push-ups on one hand.In this exercise the feet must be placed wider than usual to achieve a balance of the body.Wherein the support arm has to be positioned in line with the body and does not deflect sideways.
With classic push-ups is a big load, mainly on the upper chest muscles.However, there are dips.
Which muscles are working at Dips show exercises from bodybuilders program.The versatility of these activities lies in the simplicity of sports equipment.Sometimes it is enough to find two pieces of pipe fixed in parallel and regularly engaged, you can get developed pectoral muscles and triceps.
The main focus of the load depends on the position of the hands, namely the location of the hands and the width of the grip.When the palm of hands shoulder-width main burden falls on the middle and lower part of the chest muscles.Triceps moves focus narrowing grip.
When you change the position of the head when the exercise can also feel what muscles are working at the push-ups.Raised head of a strain on the lower part of the chest muscles, and lowered - on the upper part.
If push-ups with a hop improving coordination and developing muscular strength.
Care should be taken not only posture (straight back, and without undue stress), but also correct breathing, one-third of it depends on the success of studies.During the lowering should take a deep breath when lifting - exhale with a slow retraction of the abdomen.It is these rules follow respiratory professionals.
