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You can use push-ups as a warm up for chest. Also can be used at the end of training - work to failure to inflate better muscle with blood.

In combination with the exercises with weights push-ups can bring you good results. They are also an ideal exercise when you can not visit the gym - you do not need any tools or special training. Tiltable, in which slopes or width of the arms, which can change the type of loading.

You can also use a bench on which to place the hands / feet and thus increase the load. Supports are suitable for each level of development - do them, whether you are a beginner or advanced. Mainly loaded chest muscles and triceps (long head), a supporting role have shoulder, abdomen and thighs.

Options

Push-ups with wide-open arms - performance as in the classic push-ups, but arms are wide open. Thus a heavy undergo chest (especially their outer part) and treitsepsat participate less (back - with a close grip - emphasizing triceps). Palms must be located so fingers pointing outwards.

Push-ups with narrow hand stride (type "diamond") - emphasis on the triceps and inner chest. Hands are close to each other so that thumbs and index fingers to touch. During the traffic between your palms to form a diamond, hence the name of the movement. When arms are extended, hands must be in the middle of the chest. Descending to the floor until your chest is approximately 15 cm from the floor.

Push-ups with one hand - This option is not for beginners - this is the worst option of push-ups. He loaded active triceps and elbows. Do not perform if you are not heated or if you have enough strength for it. Voltage drop on one hand, and as with one hand to balance more difficult - and involved the muscles around the rotator group. Heading for an ordinary pushup, right foot is removed far away, right hand behind the back and the left to push. Dropping about 15 cm from poda.

Pliometrical pushups - Also option for advanced users. Suitable for drills and explosive force. The situation is like in ordinary pushups. Downhill and then sharply push up so that the hands are removed from the floor (may be trying to clap their hands while they are airborne). The actual crack is used to motivate (self-motivation to make a big enough jump to have time for two claps). First try a simple option to bounce and then - with crack. Do not make this version of push-ups often because the chance of injury is greater.

Push-ups on your knees - performance as in the classic version with the difference that pivot are the knees rather than feet. This option is easier to implement and can use it to complete the series when it is difficult to complete with other types of push-ups.

Method of execution

Facing the floor, hands are removed - slightly over the shoulders, fingers spread and point forward. Heels together and head slightly forward facing. The body is stretched.
Lower down until the upper arms become parallel to the floor.
Push upward until arms are straight at the elbow.
Lower explosive but controlled rate.
In launching inhale and exhale when pushing.

Recommendations

In any pushups keep the body upright and your feet together (except for those with one hand). Head must also be confronted and not let down. Try to look ahead at one point.
Movement can only be in the hands. Do not move back, knees or hips.
Descend until your chest touch the ground (or until your hands touch - ups with one hand or with a narrow support). Immediately after touch start standing up, not be granted in the down position.

Relevance

Push-ups have various functions. They also serve to shape the chest and triceps, and the endurance and development of power, even for a table (nothing that is implemented in more reps). Supports are a great tool for overcoming the impasse or to accelerate muscle growth.

They are suitable for all bodybuilders, regardless of level of development and training strategy. How will include them in your workout depends on your personal preferences. You can use them to warm up before exercise can turn them on after the other exercises in chest or triceps, or after all the exercises in your workout. The best would be to do push-ups to failure.

Use 1 to 4 series of the same kind of support, or plug Superser without rest from various types of supports. You can do Superser and with the participation of 3-4 types of pushups, and why not to include all 5 species in a giant series. From time to time you can do the following trick: replace the usual practice for breast or with triceps workout composed entirely of pushups. For this purpose Superser choose from 3, 4 or 5 types of push ups and then repeat several times with rest between Superser 2-3 minutes. If you are running supports properly, this workout will truly exhausted.

Note that Superser are for more advanced bodybuilders. If you do not have enough strength, do push-ups in a few simple lines - to warm up or end of your workout for chest (triceps).

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