Push-ups for beginners

Program 100 push-ups

Despite the fact that newcomers quite often aim to perform a hundred push-ups in a row, this approach is completely contrary to the physiology of muscle growth. Programs of push-ups from sex for beginners with tables of progress from 10 to 100 repetitions are nothing more than misleading.

It is important to understand that the ideal technique for performing push-ups, slow speed and constant involvement of muscles in work, and not just a race for the maximum number of repetitions to the detriment of the right technique, is much more important for gaining muscle mass and muscular growth.

An introductory strength training course for beginners is a training program for quickly recruiting muscles and creating a sports body.

What muscles work with push-ups?

When pushing away from the floor should work not only the muscles of the chest, but, in fact, the whole body. Involving the muscles of the body and the press is important for keeping the back of the back straight, and the correct placement of hands ensures a uniform( and safe) load distribution on the shoulders and the upper back.

In addition, changing the width of the setting of hands during push-ups, you can either load more chest muscles( wide arm position) or triceps( narrow hand position).Push-ups on the fingers or fists strengthen the wrist, and push-ups on one hand develop a complex sense of balance.

How to press?

The upper point of the push-ups from the floor is the bar on the arms outstretched. Being in this position, you should feel the involvement of the musculature of the press, the pelvis should be slightly "twisted" inward( this will keep the back straight), shoulders - fixed, and the biceps - forward.

Pay special attention to the position of the shoulders. The correct technique of the strap( and push-ups) requires that the blades be slightly tied together and directed towards the pelvis, and the neck should be kept straight. This ensures the opening of the muscles of the chest and the maintenance of the spine in a neutral position.

Push-ups and work of chest muscles

To learn how to do push-up correctly, you must first learn to feel the muscles of your chest. The best way for this is to do push-ups with one hand without any load. To do this, stand up straight, pull one of the arms forward, open the palm of your hand and spread the fingers to the sides.

Then, with effort of will, strain the muscles of the chest, lower the shoulder down( without relaxing the hand and chest), slowly pull the hand towards yourself( knowing consciously that the shoulder blades and back do not change their position), then slowly push the arm forward with the strength of the muscles of the chest. Do 5-7 times and change your hand.

Floor pressure

Scientific research suggests that performing classic push-ups from the floor( of course, with the right technique) is equivalent to the bench press lying at 60-65% of its weight, push-ups on the knees - from about 50%( 1),( 2).If your weight is 70 kg, then when pushing away from the floor you work with 45 kg.

Despite the fact that it is not bad for beginners to start with 35 kg( push-ups on the knees), then go to 45 kg( classical push-ups) - soon enough for muscle growth will have to increase the load, making it harder to do push-ups or going directly to the bar presslying down.

Detailed technique of performing bench press lying on the bench - the best exercise for pectoral muscles.

Push-ups from the floor - a program for beginners

If you have never done weight training, start by studying the technique of performing the bar, then learn to feel the muscles of the chest when pushing up with one hand while standing, then do push-ups on your knees, and only after 5-10 daysgo to the classic push-ups.

Do not chase after hundreds of repetitions. Remember that the maximum that the muscles need for growth is 4 sets of 10-12 max correct repetitions of push-ups. The next step will be the transition to push-ups with a stand under your feet and push-ups on one hand( see the main illustration).

How to increase the load in push-ups?

Using the footrest significantly increases the load on the muscles of the chest in push-ups. The aforementioned scientific research suggests that using a stand at a height of 60 cm under the feet increases the exercise load to 75% of the body weight.

Another way to increase the load in the push-ups is to use the extra weight located on the back. You can either use a heavy backpack, or take the help of a training partner, who will place an extra weight on your back.


The program of 100 push-ups is just a myth that introduces newcomers into confusion. In order for the muscles of the chest to grow, it is important not just a large number of repetitions of push-ups, but the right technique, a slow speed of execution and a constant sense of involving the muscles of the whole body in the work.

Scientific sources:

  1. Prokopy, M., Ingersoll, C., et al. Closed-Kinetic Chain Upper-Body Training Improves Throwing Performance of NCAA Division 1 Softball Players. Journal of Strength and Conditioning Research.2008. 22( 6), 1790-1798
  2. Ebben, W., Wirm, B., et al. Kinetic Analysis of Several Variations of Push-Ups. Journal of Strength and Conditioning Research.2011. 25( 10), 2891-2894