Pushups for pectoral muscles: training program

Training pectoral muscles

It is known that the pectoral muscles in the human body do not occupy the last place when it comes to creating a full-fledged constitution. However, not all athletes of power sports can boast well-developed pectoral muscles. The reason for this are any gaps in training methods, nutrition and general mode. Sometimes the muscle just does not get the necessary for the growth of the load, and sometimes need to use different techniques, which are the impetus to improve results. Pushups for pectoral muscles are often almost a cure, but for them to work as efficiently as possible, it is necessary to adhere to the competent training program.

Proper training scheme

Unlike traditional methods of load on this area of ​​the body, this exercise in its own way has an impact on it. Therefore, the training program for pectoral muscles in such a case will not be like normal. For example, it is estimated that more results can be achieved when the muscles of the area being worked once for 5 - 7 days. With this exercise, you need to train at least three times a week. Pushups for pectoral muscles are kind of stimulant to the growth of the main indicators - force, mass and endurance. No wonder it is used as one of the key elements in the preparation of various elite units of the armies of most of the world.

Getting Started

For those people who have never used push-ups as a basis for their studies, the load should be minimal. That is, for starters, you can use about 3 sets of this movement before each workout to the maximum possible number of repetitions. As endurance growth set of exercises for the chest muscles should be at least 50% consist of push-ups. It is best to apply a cyclic load circuit. This also applies to the number of sets and repetitions in them, and the time of rest in between. It can also be cycled, and the gradual replacement of all the exercises in the push to the chest muscles. For example, if this region of the body workout scheduled only about 15 sets, in the initial stage of this movement should take only three of them, in the middle - about 6 - 8, and at the end - of the order of 10 - 12.

What pushups use

There are several variations of this exercise:.. With the general statement of the hands and narrow, with pressed elbows and divorced in hand, fist, on the fingers of one hand, with cotton, with bouncing, a positive and a negative angle, etc. There are many versions what is one to choose? Novice, of course, do not think for a long time on this issue, his inheritance - the standard push-ups for pectoral muscles, that is, when the arms are arranged so that the forearm at the lowest point of the amplitude were parallel to each other. During the exercise the body should be a straight line. In the case of athlete's training more advanced level necessary to start from a specific event and set the load so that it coincides with the main objective.