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changing distance


A good exercise that can be performed even at home. When changing the distance between the palms, you can adjust the load on different muscles of the chest.

In the face down position, resting straight arms on the floor, palms shoulder-width or slightly wider. Legs together or slightly apart:

- take a breath and bend your elbows, bringing your chest to the floor, while the spine in the lumbar does not bend much;

- push up until the arms are fully extended;

- exhale at the end of the movement.

changing distance

Pushups from the floor - starting position

Options for doing exercises push-ups from the floor

Options for localizing the load, when changing the distance between the palms:

- on the outside of the pectoralis major muscle: with palms wide apart;

- on the inside of the pectoralis major muscle: with narrowly spaced palms.

major muscle

When pushing up from the floor, the contraction of the front dentate muscles presses the shoulder blades to the chest, combining the action of the arms and body.

Video for a push-up exercise

Using push-up exercises

To: Beginner and intermediate athletes.

When: In the first half of the workout. Before push-ups from the floor, do a dumbbell bench press lying on a horizontal bench, after push-ups from the floor, breed the dumbbells lying.

How much: 3-4 sets of 10-25 reps.

changing distance, major muscle, pectoralis major, pectoralis major muscle