Push-ups from the wall: use, technique, other exercise options

Push-ups - this is one of the most well-known exercises for the muscles of the chest. There are more than 50 variations of this exercise. Everyone is interesting and can be used for certain purposes.

Variants of push-ups

Classic push-ups train the pectoral muscles, deltoid and triceps muscles of the shoulders. It is worth adding to the exercise jump - and training changes direction. In this version, speed-strength qualities, explosive strength, are trained. This exercise can use boxers, because the explosive power of the hands allows you to increase the speed of the blow.

Backward push-ups are one of the most common exercises for men and women. This exercise is effective for the development of the triceps brachii muscle. Thanks to different variants of execution (with bent legs, with straight legs, with additional weights on the hips) the exercise is available for people of different preparedness. This option can be performed anywhere: at work and at home.

Push-ups on the uneven bars are one of the most effective and complex exercises. Allows to work and pectoral muscles, and deltas, and triceps. For those who have not yet mastered the technique of performing the exercise, there are simulators that will help you quickly and safely learn how to work out on the bars.

These exercises are quite difficult to perform and require certain skills and training. Therefore, in order to avoid injuries and smoothly enter the training mode, you should start with a simpler - push-up from the wall on your hands. This option is simple in execution, but not less effective.

This exercise is considered female, although it can be used by men, for example, as a warm-up before training.

Push-ups from the wall - this is one of the easiest options for push-ups. The option at the wall is suitable for people of all ages and any level of preparedness.

Technique of execution

To perform the exercise, you need to stand a step away from the wall (approximately 70-80 cm). The feet are pressed to the floor, hands on the wall, when performing push-ups, the heels from the floor come off, legs, body - one line.

Push-up from the wall on the hands can be with a wide setting or narrow (shoulder width).

With a wide statement of hands on inspiration, it is necessary to perform bending of the hands in the elbow joints and dilute them in the sides, on exhalation return to the starting position.

With a narrow setting of the hands, the exercise is performed in exactly the same way, but the elbows are pressed against the trunk, on exhalation return to the starting position.

Working muscles

When performing this exercise - push-ups from the wall - there are several muscle groups: thoracic, deltoid, triceps.

Depending on the setting of the hands, the load is stored on all the muscles, but in the narrow position, the triceps muscle of the shoulder (triceps) is loaded more than others.

Exercise Options

Push-ups from the wall for girls can deliver some inconvenience when performing. Often, the girls have pain in the wrist joints. This problem can arise for various reasons. To avoid unpleasant sensations, the exercise can be performed using special stops or dumbbells. Thanks to the special handles, the position of the joint is anatomically more comfortable, there are no painful sensations.

After you have mastered push-ups against the wall, on your hands you can go down the wall. To complicate the load, after the variant at the wall, you can go to a lower support, for example, use a table or an inclined bench as an abutment. At home, a high worktop is perfect for increasing the load, and in the gym for exercise you can use an inclined bench, gradually lowering it. The final result of push-ups from the wall is an option from the floor.

Push-ups with a narrow setting - this is technically more difficult exercise, so you can first master the wide setting of hands.

Push-ups from the wall: use and efficiency

Push-ups are undoubtedly an effective exercise for pectoral muscles. With a regular increase in the number of repetitions, the breasts become more tight and strong.

Push-ups from the wall - an excellent option for beginners or people who return to training after injury. A fairly safe exercise for all joints.

It's no secret that in the female body fat is deposited in 3 parts of the body: the back of the hands, abdomen and thighs. Push-ups with a narrow setting of the hands help tighten the back of the hands, lower the fatty layer.

Vertical push-ups: execution technique

Vertical push-ups from the wall are one of the basic exercises. It can be performed near a wall, at a Swedish wall or at a pole, this option does not require additional equipment. Before trying to perform such an exercise, it is better to make more simple options: from the wall, from the floor, on the uneven bars. That is, to strengthen the deltoid muscles, since this is the main lever involved in this exercise.

Vertical push-ups assume a wide setting of hands in the initial position upside down. If the exercise is just starting to master, then it is better to perform it with a safety helper. This will avoid unnecessary injury to the trainee himself, and also protect others.

After the variant of vertical push-ups near the wall is mastered, you can try to perform the exercise without support, in free space.

Any variant of the exercise is an effective way to strengthen the muscles of the upper body. Starting with the simplest (with the wall), gradually complicating, everyone will achieve the goal - strengthening the muscles of the chest.