Push-ups – a program for beginners

With thegreat number of different exercises for pumping muscles, you can distinguish push-ups from the floor – what muscles work, will be described below. By its nature, this exercise is basic and has a huge potential, which can be used for its own purposes – it can be a set of mass, an increase in physical performance (strength, endurance) or the relief of the muscles (in the common people it is called “drying”). All of these requirements are answered by push-ups from the floor. I advise girls to read the article about how the girl learns to wring out .

Push-ups features

The gymnastic name of push-ups sounds like this: flexion-extension of the arms in the supine position.

Hand flexion / extension data can be compared to the usual bench press – they have much in common, but there are differences. Differences are in the position of the hands. With push-ups, the arms can be placed as you like: broad, narrow, shoulder width, above the chest, at the chest level, below the chest level.



In addition, during the push-ups, you can correct the direction of the palms and the hands, which plays a role for specific muscles. A lot of this can not be done with the barbell, although some techniques can be repeated with the bench press of the dumbbells.

It is worth noting that to perform this exercise, you do not need to have additional equipment (except at later stages, when your own weight for muscle growth is not enough). This allows you to perform them at home or in any convenient place.

What muscles work with push-ups from the floor?

  • Thoracic muscles – are loaded during the straightening of the hands in the elbow and shoulder joints.
  • Three-headed muscles – are loaded similarly to the thoracic muscles during the straightening of the hands in both pairs of joints.
  • Deltoid muscles (anterior part) – take a direct part in the movement, but the load is somewhat less than in the thoracic and triceps due to anatomical features of the body.
  • The scapular muscles (round, rhomboid and other small muscles) – do not work very much with push-ups, but they can ache (grow) due to a lag in strength from the main muscle groups.
  • Trapezius muscle – the amplitude of movement is significantly reduced, the growth of this muscle can not be counted.
  • The muscles of the body (the rectus abdominis, the oblique muscles, the muscles of the waistand the spine) are loaded statically because of the fixed position of the trunk, they act as stabilizing muscles that follow the flat posture, the center of gravity and the position of the body.


Depending on what particular muscles need to be pumped, it is worth using certain “stances”.

So, for a full-fledged pumping of the muscles of the chest, you need to place your palms wider than your shoulders for 10-15 cm, which will increase the amplitude of the movement of the shoulder joints. It is also possible to pump the breasts with a narrow stance: the palms should be turned inwards, and when the body is lowered, the elbows should go to the sides. Or, here’s another: the palms are enough to place below the chest level – this will lead to an increase in the amplitude of the shoulders, and the pectoral muscles will be more intensively contracted.

Intensively to use triceps it is possible, having placed palms at a breast level, but in a narrow rack. In this case, the elbows should move along the body when bending. In addition, the high setting of hands on the floor (palms above the chest level) will lead to an increase in the amplitude of movement in the elbows, which will positively affect the reduction of triceps muscles.

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During any push-ups, deltoid muscles (the frontier part of their muscles) are involved, but the degree of tension of these muscles again depends on the position of the hands: in a narrow rack at the chest level, the load will be sufficient for the growth of the front part of the delt.

Uniform load distribution between the chest and hands is possible when placing hands in the middle rack at the chest level. During such flexion-extension of the arms, the main muscles show the greatest interaction, where the deltas play an important role. The elbows must be pointed to the sides and down when lowering.

Program for beginners

This program is aimed at increasing the effectiveness, overall development and strengthening of the muscles of the chest and hands. The total passage time is 6 weeks. Training three times a week – on which days you can choose yourself, but the break between training should be at least 48 hours, that is, if the training was on Tuesday, the next should be no earlier than Thursday. Rest between sets should last from a minute to two.

On the days of training, there should be no other physical exertion on the working muscles, but you can engage in, for example, squats and deadlifts. If, for example, there is a desire to pump out “neighboring” muscles (back, shoulders), then the load should not exceed 50% of the maximum. Only under such conditions it will be possible to achieve high results, otherwise the body will exhaust its energy reserves, not having time to restore them.

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Push-ups from the floor in the program for beginners are built on the principle of “medium-easy-heavy”, which will shock the muscles. Example: 2 approaches 20 times, 2 approaches 15 times, 2 approaches 25 times.

If you do not have enough strength to complete the whole approach to the end, you can use drop-sets, where the lifted weight is reduced, but the necessary number of repetitions is brought to the right. In this case, after the refusal, you can kneel and continue to wring out from them. I also recommend an article for familiarization – how often to train .

First week.

1 training – 2 * 20; 2 * 15; 2 * 25 – only 6 approaches and 120 push-ups.
2 training – 2 * 20; 2 * 17; 2 * 27 – 6 and 128.
3 training – 2 * 21; 2 * 18; 2 * 28 – 6 and 132.

Second week.

1 training – 2 * 23; 2 * 18; 2 * 29 – 6 and 140.
2 training – 2 * 24; 2 * 19; 2 * 29 – 6 and 144.
3 training – 2 * 25; 2 * 20; 2 * 30 – 6 and 150.

The third week.

1 training – 2 * 24; 2 * 20; 2 * 30 – 6 and 148.
2 training – 2 * 26; 2 * 22; 2 * 30 – 6 and 156.
3 training – 2 * 27; 2 * 22; 2 * 32 – 6 and 162.

Fourth week.

1 training – 2 * 26; 2 * 23; 2 * 31 – 6 and 160.
2 training – 2 * 28; 2 * 23; 2 * 33 – 6 and 168.
3 training – 2 * 29; 2 * 24; 2 * 33 – 6 and 172.

Fifth week.

1 training – 2 * 28; 2 * 22; 2 * 31 – 6 and 162.
2 training – 4 * 20; 3 * 15; 1 * 47 – 8 and 172.
3 training – 4 * 21; 3 * 15; 1 * 48 – 8 and 177.

The sixth week.

1 training – 2 * 29; 2 * 23; 2 * 32 – 6 and 168.
2 training – 4 * 22; 3 * 15; 1 * 50 – 8 and 183.
3 training – 4 * 23; 3 * 16; 1 * 52 – 8 and 192.

The program also involves small “kickbacks” when the results of one of the following workouts are slightly less than the previous three – this allows the muscles to recover.

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It is also possible to perform push-ups from small elevations (bars, stands), which will increase the amplitude of movements (lowering), and, therefore, increase muscle growth.


Push-ups are an excellent help and base for any other sports . In addition, this is a great way to strengthen the muscles of the trunk and without spending money on expensive gyms to gain muscle mass.

The training program is designed for the full benefit of those involved and the unconditional adherence to instructions.

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