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Push ups

bench press

Push ups

Arm push-ups are an exercise for the front and middle deltas of the shoulders. Execution technique.

Starting position - standing on the floor on your hands next to the sports wall or at the simulator rack. Posing arms wider than shoulders. Keep balance using the wall or stand of the simulator as a support while touching your feet.

Note: in order to learn how to stand and stand in a handstand, you need to practice. Use a gym mat and sports wall.

Execution technique:

- inhale and bend your elbows, bringing your head to the floor, while keeping the spine straight;

- push up until the arms are fully extended;

- exhale at the end of the movement.

Repeat motion.

Execution technique

Tip: breathing during exercise.


1. Starting position.

2. The end of the movement. Head slightly touching the floor.

This exercise is for the front and middle deltas of the shoulders. It is most effective for targeted study of the muscles of the shoulder girdle, to a lesser extent, trapezius muscles and triceps muscles are included in the work.

Involving muscles and the effectiveness of exercises for working out muscle fibers:

Front and middle deltas of shoulders: 100%

Triceps: 70%

Trapezius: 70%

bench press

Upper pectoral muscle: 50%

Push ups

Exercise application

To: Experienced High Level Athletes.

When: At the beginning of a shoulder workout. After push-ups on your hands, do dumbbell lifts to the sides and dumbbell bench press with wrist turns.

How many:

- Stamina - 3 sets of 20 reps

- Relief / drying - 3 sets of 15 repetitions

- Weight - 3 sets of 8-12 reps

- Strength - it is better to do the bench press exercise from the chest while sitting or standing.

deltas shoulders, middle deltas, middle deltas shoulders, bench press, Execution technique