Do you want to pump up your breasts at home, taking half an hour a day? Then take a close look at the secret push-up technique for developing your core muscles. The content of the article:
- Execution technique
- Errors
- Tips for athletes
Wide grip push-ups are a basic movement and allow you to pump your chest muscles qualitatively. The main advantage of the movement is the ability to perform in any conditions. It was this fact that made him very popular among athletes. The main load falls on the pectoral muscles and triceps. In addition to them, the forearms, the front deltas, the press and, as strange as it may sound, the quadriceps are involved.
Wide-grip push-ups can be safely considered an analogue of a bench press in a prone position. When the arms are spread wide apart, most of the load is on the chest muscles. If you reduce the distance between the arms, then the triceps will be more actively connected to the work.
Technique for performing push-ups from the floor with a wide grip
Take an emphasis lying on outstretched arms. You can position your legs as you like to maintain balance. You can do push-ups on your palms or fists. This is the starting position and you can start doing wide-grip push-ups.
As you go down, bend your arms so that the elbow joints point in different directions. In the lower position of the trajectory, do not linger, but immediately begin to perform the movement in the opposite direction. Make sure that your back always remains straight, and your head does not drop or rise.
Wide-grip push-ups are a completely safe movement, harmful to all those used to develop the pectoral muscles. At the same time, you need to adhere to the correct technique, since only in this case the maximum possible result can be obtained.
First of all, this applies to the elbow joints and in order to reduce the risk of their injury, you should not fully straighten your arms in the upper position of the trajectory. The position of the back is equally important. It should always be flat. If you bend your lower back, it will reduce the strain on your pectoral muscles by transferring some of it to your back. When lifting weights, damage can be caused due to the deflection of the lower back.
To eliminate the possibility of feet slipping on the floor, you need to wear shoes that have non-slip soles. Also, to securely fix the body, you can rest your feet against any object or wall.
Errors when doing push-ups from the floor with a wide grip
- Ignoring the warm-up. This is a very popular mistake of a large number of novice athletes when performing any movement and push-ups from the floor with a wide grip are no exception. No matter how simple and easy the movement may seem to you, in the absence of a high-quality warm-up, you can damage your joints. You can prepare yourself for this movement using dumbbells.
- Breathing errors … Also a common mistake common to beginners. Breathing plays an important role and you should always keep this in mind. Holding your breath will tighten your muscles very much and you will be able to exercise more effectively. If you are out of breath, then the result from performing the movement will be reduced. Exhale at the top of the trajectory and inhale at the bottom.
- The movement is jerky. With insufficient development of muscle strength, the athlete cannot do push-ups correctly and tries to help himself with his back muscles. If you do this, your lower back will begin to bend, which can lead to injury.
Wide grip push-up tips for athletes
Throughout the movement, you need to make sure that your back and legs are stretched in one line. Do not bend your back and do not lower (do not raise) your pelvis. If you raise the pelvis, then the efficiency of the movement will drastically decrease.
To improve the speed performance of the muscles, which is very useful for representatives of martial arts, do push-ups with cotton. The simplest option is to clap in front of you. If you want to complicate the task, then clap behind your head. Experienced athletes can clap behind their backs.
Placing your arms on the stands will help you lower your body, allowing you to work your muscles harder.
How to perform push-ups from the floor with a wide grip, see this video:
