Program for push-ups - scheme from zero to 100. System for beginners

Program for push-ups - scheme from zero to 100. System for beginners

Program for push-ups - scheme from zero to 100. System for beginners
Program for push-ups - scheme from zero to 100. System for beginners

Regarding the push-ups from the floor are the most accessible and effective functional exercise . When done correctly, not only the muscles of the chest and arms are involved , but also the muscles of the back and the body . In other words, the push-up program develops all the muscles of the upper body.

Recruitment for beginners begins with a variation of the knee exercise - a gradual transition to more difficult options. With regular training, after 6 weeks you will be able to achieve results - and learn how to do 100 push-ups in a row.

Push-ups - training program

Push-ups are a functional exercise for the muscles of the chest and upper body. To learn how to do push-ups from scratch, you first need to develop a neuromuscular connection - and perform the exercise with a full sense of the involvement of muscles in the work.

Keep in mind that a typical mistake for beginners is to strive to achieve a result of 100 push-ups in a row - however, performing an exercise in a repeated mode negatively affects the technique. In fact, a push-up program involves performing a variety of exercises.

The routine training program for beginners should include different types of push-ups - from the lightest push-ups in the knee (with an emphasis on the chest muscles) to more complex push-ups with one hand or applause.

From zero to 100 in 6 weeks

To achieve the result - the coveted 100 push-ups - it usually takes about 6 weeks of training. In addition, in the first stages it is not at all necessary to perform all 100 repetitions one after the other. For starters it is recommended to start with 4-5 sets with 10-15 push-ups each, taking a break of 30-60 seconds between sets.

This training approach optimizes glycogen waste, which will allow muscles to work more efficiently and recover faster. In addition, beginners should pay special attention to the feeling of full involvement of the pectoral muscles in the work.

Types of push-ups - table

In practice, designing a push-up program depends on the athlete's level of physical fitness - and the ability to perform the classic version of the exercise. It is recommended to train 3-4 times a week, trying to achieve 100 repetitions in different variants of push-ups:

1. Knee supports


The easiest option for push-ups to perform. Suitable for beginners - and especially girls. Starting position - arms outstretched, knees on the floor, abdomen tense. As you inhale, slowly lower yourself as you exhale - push yourself off the floor as high as possible.

2. Push-ups from the stand


Using arm rest reduces the strain on the pectoral muscles, which makes this type of push-up easier. In addition, the lower chest and triceps are actively involved in the work. When doing push-ups with a stand, it is advisable to keep your hands close to each other.

3. Classic floor push-ups

Classic push-ups

Starting position - arms outstretched in front of you, muscles of the press, trunk and legs are tense, body weight is evenly distributed. As you inhale, slowly lower yourself without bending your head and make sure your stomach is slightly retracted. As you exhale, return to the starting position, feeling the work of the chest muscles.

4. Push-ups with wide arms

push-ups wide grip

Remember that the width of the arms can make push-ups harder or easier to perform. The wider position of the arm allows you to engage the external chest muscles in the work, giving the chest extra volume. When performing the exercise, however, the elbows should not go to the sides.

5. Push-ups with footrest


While the use of an armrest makes it easier to do push-ups, the armrest makes the exercise more difficult. In addition, the upper chest muscles and the muscles of the upper back are actively involved in the work. Go down as low as possible, feeling the stretching of the chest muscles.

6. Push-ups with alternative leg raises

Push-ups with alternative leg raises

Alternative leg supports train your coordination and balance, while strengthening the stabilizing muscles of the core. Lift the right leg up, do push-ups, then switch legs and do the exercise with the left leg raised.

7. Diamond push-ups

Diamond push-ups

Variation of push-ups to work the central chest muscles, triceps, traps and upper back. During the exercise, the hands practically touch, forming a triangle ("diamond") between the thumbs and the index finger. When lowering, the elbows should not go to the sides.

8. Fist push-ups

Fist supports

A complex variation with push-ups that increases the load on the muscles of the arms, shoulders and upper back. Also suitable for those with wrist pain.

9. Push-ups with applause

Applause with applause

The variation of push-ups that burns the most calories. Starting position - arms on low support, body weight is evenly distributed. Push sharply up, get up from the floor and clap your hands. Be careful with your wrists when landing. Exercise requires a good level of physical preparation.

10. One-handed push-ups

One-arm push-ups

One of the most difficult variations of push-ups. When performing, it is recommended to stretch your legs a little wider than usual - this will help maintain balance. The free hand can be placed behind the back or touch the opposite shoulder (see the cover photo of the material).

How do I learn to do push-ups?

How do I learn to do push-ups?

First of all, when doing push-ups, it is necessary to evenly distribute the load between the whole palm, avoiding pressure on the wrists (a typical mistake for beginners). Secondly, it is necessary to ensure that the movement is performed with maximum amplitude for the pectoral muscles.

The easiest way to learn to do push-ups is to use rubber bands - they help distribute the load on the palm and synchronize the work on the left and right side of the body. Among other things, at the top of the movement, the turnstiles put pressure on the blades, helping to keep them in the correct position.

Creating a training program

Remember that push-ups are one of the six functional exercises. If the goal is to develop the muscles of the whole body, then in addition to push-ups, your workouts should include squats, jumps and side turns. In addition, isolation exercises for the biceps and triceps will be needed to pump the arm muscles.

Training with functional exercises will be especially useful for adolescents aged 14-18. During the period of active bone growth, these exercises will help not only to build muscle, but also to strengthen the skeletal structure. In particular, horizontal bar exercises are a great way to create a wide back.


Push-ups are a key exercise for developing upper body muscles. The push-up training program should include both the push-ups themselves in various variants, as well as exercises for the press and back muscles. The training scheme includes a transition from lighter types of push-ups to complex ones.