As in the past month to learn how to do push-ups 50 times

Fifty push-ups - is quite real result. Layfhaker offers a detailed plan of five exercises, carrying you in a month will be able to tick the item "50 push-ups."

Of course, you can only perform the classic push-ups, but it's pretty boring and can lead to overtraining one muscle. five variations of the plan will diversify your workouts and help pump the different muscle groups. So, let's begin.

№ 1. The classic push-ups

• Stand in the emphasis lying down, arms and legs straight, shoulders over your wrists.
• Before starting the exercise exhale, then inhale bend the elbows, lowering the chest to the floor.
• Stop when your shoulders are level with the elbows.
• On exhalation straighten arms returning to the initial position.
• During exercise time press and strain the buttocks, to keep your back straight.

№ 2. Push-ups on one leg

• Stand in laying stress, lift your left leg.
• Perform push-ups, keeping your foot on the weight until the end of the exercise.
• If it is too difficult to put his right foot on his knee, as shown in the photo below.

№ 3. Push-ups with a broad statement of the hands

• Stand in the emphasis lying down, put your hands wider than shoulder width.
• During the push-ups are not too Set your elbows to the sides.
• Perform push-ups as you exhale on effort.

№ 4. T-ups

• Stand lying in abutment.
• Do push-ups.
• Lift one arm and exit in the side bar.
• Keep your body straight without sagging. One arm is stretched upwards, the second hand is on the floor, shoulder located above the wrist.
• Return to stop lying and repeat, leaving in the bar on the other side. Two T-ups with access to the bar on both sides is counted as one repetition.

№ 5. diamond push-ups

• Stand in the emphasis lying down, put your hands close to each other, so that the thumbs and index fingers of both hands joined. Between your hands as if formed diamond, hence the name.
• Perform push-ups, trying to keep your elbows close to your body.
• If it is too hard, put your hands slightly further apart.

training plan for a month

Every two days training - rest. In those days, you can do exercises for other muscle groups.

If you can not fulfill all the push-ups with straight legs, do all you can, and then get down on his knees to end approach.

Try this plan, do not miss workouts, and share your results in the comments.