Push-up training program for home
The push-up is one of the most common calisthenics exercise. There are several versions. In the following, you can read a program which will provide your body the most complex and most effective training possible.
Exercise #1: Wide-grip push-up
Position your hands on the floor in a distance that is wider than shoulder width. Lower yourself as much as you can. Keep your body straight all along; don’t arch your back! Push yourself back up while still keeping your body as straight as if you had a plank on your back. This was one rep. Do 4 sets, each with as many reps as you can do in a strict form. Have 1-minute rest breaks between sets. This exercise puts the most load on the pecs while providing strong stimuli for the triceps, too. Plus, the core muscles are stabilizing your body all along.
Hint: Each time, try to do more reps in each set than you did in the previous workout. Even if it is only one rep more, it counts a lot.
Exercise #2: “Traditional” push-up
Position your hands on the floor in about shoulder width. This exercise is performed similarly to the previous one. The only difference is that due to your body positioning, your elbows will be moving closer to your trunk. In this exercise, the pecs are still doing a lot of work, but more load will be exerted on the triceps. Go for 4 sets, with as many reps as you can. Again, have one-minute rest breaks between sets. And try to increase the number of reps each workout as described above.
Exercise #3: Narrow grip push-up
Your should use the narrowest grip possible. In this exercise, your hands are partially overlapping in a triangle shape. This exercise is performed similarly to the previous ones; but in this version, most of the work will be done by your triceps. Again, the goal is 4 sets, with as many reps as you can. And, as above, have one-minute rest breaks between sets. And most of all: increase load similarly, from one workout to the next!
This home training program is excellent for preparing you for harder work. As you progress, you will be able to do more and more reps and/or sets. Try it by putting your feet on a step (or chair, sofa, anything). In this position, it will be more difficult to perform the exercise; and you can work the upper fibers of your pecs, too.
Or you may put your knees on the ground as long as you cannot master regular push-ups. But following the above training plan, it won’t take long until you are strong enough to perform push-ups in a strict form.
This home push-up training program can give you a good basis for future work in the gym. Or, if you are more of a “home warrior”, you may stick with it, provided that you increase difficult every now and then.
Enjoy your workout!
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