How to learn how to do girl's push-ups from the floor from scratch: three exercises

Push-ups are such a popular exercise that it needs no introduction. GTO standards, school lessons, training in the gym, classes at home – nothing does not do without them. But fame does not mean that it is easy to perform it. Especially for girls who do not have a well-developed upper half of the body.

Expert trainer of the Pride Fitness chain of fitness clubs

“There are many ways to perform this exercise: from push-ups with a wide arm placement to asymmetrical push-ups and “typewriter”. But first, you need to learn how to perform the classic version correctly.”

Índice

Push-ups for girls: benefits and contraindications

Push-ups are a basic exercise that effectively develops all the muscles of the body. The main impact is on the shoulder girdle and arms: triceps and delts. If we talk about the benefits for women, then an important plus will be the workout of the pectoral muscles, which will improve the shape of the decollete area. In addition, when lifting, the abdominal abs are engaged, strengthening which helps to reduce the abdomen.

But it is worth thinking about contraindications, among them:

Muscle and joint injuries, painful sensations in them;
overweight;
hypertension and unstable blood pressure;
chronic diseases;
recovery period after injuries and surgeries.

How to do push-ups correctly?

Before performing, do not forget to stretch, special attention should be paid to the hands and elbow joints, since they bear a heavy load. Follow the technique and read about popular mistakes to reduce the risk of injury and get the maximum benefit.

Thebasic push-up technique includes the following steps:

Take a lying position on the floor, hands shoulder-width apart, palms parallel to each other. The body is a straight line from the heels to the top of the head.
Your elbows should be pointing backwards. Keeping them apart can cause injuries to the elbow joints and ligaments.
Do not fix your gaze strictly downward or forward. Find a comfortable head position without bending your neck.
As you inhale, bend your elbows and gently lower yourself down, keeping your back straight. Elbows move along the body, do not move them apart. It is important to realize that at the bottom point the arms should be bent at an angle of 90 degrees. This will maximize the benefits of the exercise.
Then, exhaling, straighten your elbows and return to the starting position.

Mistakes when performing:

When performing the exercise, it is important to keep a straight back, lower the body as close to the floor as possible and return to the starting position.
You should avoid bending in the lower back, make sure that the abdominal muscles are tense.
Watch for the correct placement of the hands, they should be at shoulder width. Too wide or too narrow can overload the joints and muscles.
Control the dynamics of the exercise: too fast or uncontrolled movements can lead to injury.

If you find it difficult to perform push-ups with full amplitude due to insufficient fitness, it is recommended to postpone this exercise for later. For those who are new to exercise, you can start with push-ups from the knees. This is a simplified version, which will help develop the necessary muscles and prepare the body to perform a full-fledged movement.

Types of push-ups for girls

Different ways of push-ups can not only facilitate the performance, but also complicate it. The pectoral muscle is anatomically fan-shaped, so changing the angle of inclination of the body changes the load and adds variety to the training. Let’s break down three ways to perform the exercise that can complement your workout.

Kneeling push-ups

Features: one of the lighter variants, it is suitable for beginners or those who do not have enough strength to perform regular push-ups. There is an opportunity to focus on proper technique.

Changing the load: with push-ups from the knees, the load on the muscles of the arms and chest is reduced, which allows you to perform the exercise more comfortably. However, for more effective development of strength and muscle mass, it is worth gradually moving to the classic version.

Technique

Kneel on your knees, bend your legs and cross your ankles. With your palms rest on the floor at shoulder width, hands parallel to each other. The body is a straight line from the knees to the top of the head.
As you inhale, bend your elbows and lower your body down. The elbows move along the body, the lower back does not bend.
As you exhale, straighten your arms and return to the starting position.

Push-ups on TRX loops

Features: TRX allows you to perform push-ups using your own body weight and creates additional instability, which activates deeper muscles to maintain balance. This exercise is more difficult to perform, but the effect is better.

Varying the load: you can control the work of the muscles depending on the angle of inclination of the body. The closer to the vertical, the more difficult it will be to perform push-ups.

Technique

Stand so that the attachment of the loops is behind your back. Take the handles, the cables should be relaxed. Put your feet at shoulder width.
Extend your arms forward and tilt your body behind them – the cables should tighten. Find balance in this position. The body forms a straight line without sagging in the lower back.
As you inhale, bend the elbows and lower the body down. The elbows move along the body. Try not to rock the hinges, the hands should remain stationary.
On exhalation, straighten your arms and return to the starting position.

Bench push-ups

Features: bench push-ups allow you to increase the amplitude of movement and the depth of arm flexion at the bottom point of the exercise. This promotes better stretching of the muscles and more complete contraction during the lift.

Load variation: in this variation, you can increase or decrease theload depending on the height of the bench. The higher the bench, the more difficult it is to perform push-ups.

Technique

Place your hands shoulder-width apart on the bench (any stable flat surface is suitable: chairs, steps). Straighten your legs to the opposite side of the bench and place them on your toes. The hands are under the shoulders, tense the back, do not sag in the lower back and shoulders.
As you inhale, bend your elbows and lower your body down. The elbows move along the body. The lower you go, the better the effect will be.
As you exhale, straighten your arms and return to the starting position.

Now you know that push-ups are not such a simple exercise, but you should not be afraid of it anyway. You just need to pay close attention to the technique of execution.