Supports for push-ups from the floor: what they are and how to do push-ups

Kinds

The fitness industry offers many different models. Let's look at the popular ones:

• Stationary. The most common and affordable. They consist of two handles on stable bases. There are models in the form of a board with prepared grooves for stops. Made from ABS plastic, metal and rubber.
• Movable. More expensive shells. They consist of a handle attached to a 360° rotating base, which allows you to turn your hands. Movable stops also include models with a round base. Such equipment helps develop stabilizer muscles.

When choosing, pay attention to the quality of workmanship. The materials must be durable. If the plastic seems flimsy, discard these shells. Buy models that have rubberized bases and handles.

We purchase for home use

If you decide to buy such a simulator for yourself, then you should pay attention to many things, even to the little things. The main thing is to choose a high-quality device, check all fastenings and unevenness. It is necessary that the exercise machine stands level on the floor, its handles do not slip or fly off the metal fasteners.

All rubber surfaces must be smooth, elastic and as strong as possible. The rubber on them is usually thick and hard, more like plastic. Before purchasing, it is advisable to familiarize yourself with the individual characteristics of the product and read the instructions. When choosing a simulator for yourself, you should choose the option that best suits your parameters.

You can purchase sporting goods of this type at the Sportsmaster store. This store has long been popular with many. He works only with trusted suppliers and represents well-known brands, so the percentage of low-quality products is very low. It is worth noting: the store provides a guarantee for all its products, which will once again protect you.

Varieties

In order for each person to find something comfortable for themselves, the supports are made differently.

• Stationary. Such sports equipment is used not only at home, but is also suitable for the gym. Payment for the rack will depend on what it is made of. Such specimens have a fairly strong foundation, so training will only bring pleasure.
• Movable. This type of support was invented in order to provide a stronger load. They have handrails attached to a base that can be easily rotated. Thus, you have to use more force to press.

If you are a beginner, we recommend buying stationary stops, which are better to start with.

What are the benefits of push-ups?

It is worth noting that push-up supports have a number of advantages:

• Change the load vector. Muscles get used to the same type of exercise. And when physical tension changes, even slightly, the response increases and the growth process begins. This is useful not only for the muscles, but also for the neuroconnection – “muscle-brain”.
• Increase the depth of push-ups. In the lower phase, the chest is stretched to the maximum, which allows you to better work out the pectoral muscles. In addition, the shoulders are actively involved.
• They are easy to use. The exercise is greatly facilitated by removing the hands from the work.
• Variability of grips. Due to the choice of grips and positioning of the hands, the load is shifted to different muscle groups.
• Protects wrist joints and ligaments. Thanks to this grip, even those who have problems have the opportunity to train.

However, despite this, there are also disadvantages . Push-ups that are too deep without a good warm-up and lack of flexibility can lead to shoulder injury. To avoid these negative aspects, it is necessary to fully control the body at all stages of the exercise.

Contraindications

There are situations in which muscle loading with the use of such exercise equipment is contraindicated:

• diseases of the spine;
• wrist injuries;
• sprains;
• any diseases of internal organs;
• last three months of pregnancy;
• postoperative period.

In any case, exercise on such equipment should begin with a light warm-up. And, if you do not have the proper experience, then you must first prepare your body for the stress.

What are the best push-up supports?

The variety of models of push-up supports in stores can confuse any beginner who is just about to change his type of training to a more advanced one. When choosing equipment, trainers and fitness instructors advise paying attention to:

1. The material from which the exercise machine is made
   . The strength of the structure directly depends on it, and if you use a low-quality support when performing exercises, you can get injured. It is worth taking a closer look at products made of metal or polypropylene.
2. Permissible load on the projectile
   . Here it is important to take into account both the current and planned weight of the athlete. After all, some shells can withstand loads of up to 100 kg, while others can withstand loads of up to 150-180 kg.
3. The size and ergonomics of the handle itself
   . Large push-up supports may be good for older men with large hands, but are not suitable for girls and teenagers. Before purchasing, it is better to hold the emphasis in your hand or even test it in practice.

Polypropylene push-up supports

The cheapest and most accessible push-up equipment is made of polypropylene. However, having seen a tempting price, it is worth remembering that the load capacity of plastic is always significantly lower than that of steel or wood. That is, the safety margin of such a material is not large. However, manufacturers strive to annually improve plastic supports for push-ups, using high-tech plastics with improved performance characteristics in production. In addition, for girls and boys with a small body weight, such a simulator is quite enough for active training.

Rating of the highest quality copies

This review describes those examples that were considered the best by users in 2022.

Stationary

They are divided into horizontal and S-shaped. Can be used for both bench press and plank rack.

S-shaped ATEMI APU-02

They guarantee an intense bench press and are suitable for both athletes with and without skills. The handles are equipped with a layer that resists slipping, and the equipment is made of metal and neoprene.

The bend helps work all muscle groups in the chest and also reduces wrist deformity.

Advantages:

• optimal payment;
• nice shape;
• good result;
• Suitable for different levels of work.
• No cons were found.
• Price – from 600 in Russian currency.

TORRES PL5015

During work, not only the muscles of the chest are loaded, but also the shoulders. Suitable for people in the weight category less than 145 kg. Manufacturer: metal, neoprene, plastic. There is a rubber coating that prevents slipping, and the handles are also protected.

Positive sides:

• brushes are not loaded;
• good workmanship;
• do not slip;
• comfortable holders.

Flaw - the foam coating constantly needs to be corrected.

Cost – 800 rub.

Original FitTools FT-PUB

The design weighs only 0.58 kg, so you can take it with you on the street or to the gym. Suitable for people weighing up to 150 kg. Components: rubber, plastic, metal parts. Thanks to the folding mechanism, the model does not take up much space.

Positive sides:

• easy to fold;
• do not slip on any surface;
• soft and light.

The negative point is that the handles are not very suitable.

You will have to pay from 1200 rubles.

WORKOUT Y3

Suitable for both beginners and experienced ones, used for deep push-ups. You can practice both at home and outside. Made of steel, 2.4 kg. The handles have an adapted shape, which prevents injuries to the hands and shoulder joints.

Pros:

• quality at the highest level;
• beautiful and simple appearance;
• multifunctionality.

No imperfections were identified.

Price – 2000 in Russian currency.

PRIME FIT

This sports equipment allows you to increase the range of motion during exercise, as well as work out all the muscles. It's easy to store and carry because everything is removable. Suitable for athletes up to 145 kg. The material is high quality, so the support will last a long time.

Advantages:

• anti-slip coating;
• the structure is disassembled;
• suitable for beginners.

No cons were found.

Cost – 900 in Russian currency.

ACTION CLUB

Made from high quality plastic raw materials, the handles are soft. An ideal option for beginners without skills, because you can do shallow bench presses. The shoulders and arms work, and thanks to the thoughtful design, injuries and damage to the hands are prevented.

Positive sides:

• light weight, so you can exercise outside the home;
• The holders are soft, so your hands do not sweat when in contact with them.

Disadvantages – it is contraindicated for people in the weight category over 100 kg.

Costs 500 rubles.

Start Up NT18062 356204

Made of steel, handles are treated with foam rubber. They have an S-shape, so it is very convenient to practice with their help. Ideal for working the chest and back muscles. They weigh 1 kg and are suitable for body weights up to 120 kg, both for men and women.

Advantages:

• very comfortable shape;
• can be used for different purposes;
• weigh little.

The downside is that the foam wears off quickly.

You will have to pay 700 rubles.

INDIGO IR 97722

Made of steel, have plastic elements. The legs are covered with anti-slip fiber. Suitable for professional training of shoulders, biceps, triceps and abs, as well as for doing planks. Can be used by individuals in the weight category no more than 120 kg.

Pros:

• made of strong metal;
• brushes are not subject to overload;
• can be used at home.

No deficiencies were found.

You need to pay about 600 rubles.

Movable

These models can rotate 360 ​​degrees. When using such equipment, charging becomes much more effective, and different muscles work.

Adidas ADAC-11401

Thanks to the handles that rotate, you can carry out intense workouts of the arms, shoulders and abdomen. Shaped like an iron, they are comfortable and prevent injury. Material – plastic, weight – 1.8 kg, intended for athletes weighing up to 120 kg.

Advantages:

• high quality material;
• provide the opportunity to do exercises with high loads;
• the stops rotate 360 ​​degrees.

Cons: Expensive.

Price – 6500 rubles.

LIVEUP

They look like discs with handrails that turn. Thus, a person chooses the most suitable angle for himself. You can practice at home, for people without skills.

Positive sides:

• available for purchase;
• comfortable handles;
• high quality raw materials.

No deficiencies were identified.

Costs 800 rubles.

Double Punch 1.0

This simulator attracts attention due to its unusual design. They look like discs covered with fiber that resists slipping. Ease of use makes it possible for people without experience to train, as well as to carry out exercises on a bench. Material: durable plastic, only 600 grams.

Advantages:

• interesting appearance;
• multifunctionality;
• Suitable for people with or without skills.

No defects were found.

Cost – 1500 in Russian currency.

Perfect Pushup

Made from durable plastic materials, the weight is 900 grams, so you can take it with you on the street or to the gym. The rotation mechanism allows the joints to move comfortably. The handles are equipped with a layer that prevents slipping. Along with the simulator there are instructions with a set of the most successful exercises.

Pros:

• comfortable handles;
• covered with cushions that protect the surface from scratches;
• range of motion helps to engage all muscle groups.

No imperfections were found.

Price – 600 rub.

HouseFit 6970

Suitable for both sexes. The material is durable plastic, 1.65 kg, withstands strong impacts. The handles rotate 90 degrees during charging, which makes the exercise more effective.

Advantages:

• high-quality plastic;
• multifunctionality;
• rubber stops.

No deficiencies were found.

Costs from 1500 rubles.

Perfect Fitness PUSHUP PRO

This model can be called one of the most advanced. The base is covered in fiber for added stability, and there's a cushion between the pieces to prevent wrist injuries. The load is distributed correctly.

Pros:

• anti-slip coating;
• high quality plastic;
• light – 1.82 kg.

The disadvantage is that it is an expensive item.

Price – from 5000 rub.

Protrain RPUB-01

The 90-degree rotation mechanism makes push-ups effective and safe. Durable plastic base, designed for people weighing no more than 130 kg. Height – 9 cm from floor level. An excellent choice for those who have not gained experience in sports.

Advantages:

• ideal for people without skills;
• convenient to use.

No imperfections were found.

Cost – 1500 rubles.

GO FIT GF-RPP

The material is durable plastic and can withstand long-term loads. Removable handles treated with rubber. The platform is equipped with special bulges that force you to use more effort. Thanks to this, not only the muscles of the torso are loaded, but also the hips. With the help of such equipment you can significantly diversify the charging process.

Advantages:

• The holders are covered with rubber, which prevents slipping.
• They are small in size and weight, so you can take them with you.

Cons: Suitable only for experienced athletes.

Costs 2000 in the currency of the Russian Federation.

Torneo stops

Torneo push-up supports are an effective and convenient accessory with which you can strengthen your pectoral muscles, arm and shoulder muscles. Such stops can be used not only by men, but also by women. You can find more sports equipment in the section.

Torneo stops

With the help of supports, women can improve the shape of their breasts and the tone of their chest muscles. To make your workouts comfortable, manufacturers have made soft handles on the stops. The stops weigh a little less than a kilogram and can withstand weights of up to one hundred kilograms. The price for this product is about three hundred hryvnia. Stops can be purchased either at a sporting goods store or online.

How to exercise correctly

Let's look at the best exercises on push-ups.

Scheme of muscle work during push-ups

The technique of execution, the muscles worked, and the purposes for which these exercises are suitable will be highlighted.

• Classic push-ups. Starting position, lying down, legs together, hands shoulder-width apart. We slowly lower ourselves down, the distance from the floor to the chest should be about the size of a fist or a tennis ball. Slowly we rise up. During the exercise, we try to strain the abs and buttocks, for static training of the core muscles. If it is difficult to do the exercise, then in the starting position we change the position of the legs, kneeling, hands in support, lying shoulder-width apart. While performing classic push-ups, the pecs actively work, triceps, muscles of the hands and forearms.
• Push-ups with narrow arms. Starting position in prone position. We place our hands in a narrow position at a distance of 10 cm from each other. We lower ourselves down, there should be a distance of two fists between the chest and the floor. We push up to the starting position. The pace of the exercise should be moderate: 2 seconds to go down, 1 second to go up. The triceps and biceps extensors are actively involved.
• Push-ups for the pectoral muscles with wide arms. Starting position, lying down with your arms wide. Each arm is 15 centimeters from the shoulder. The pectoral muscles are tense. Lower yourself slowly as low as possible, while trying to stretch the pectoral muscles as much as possible, lower down for 2 seconds, fix the position for 2 seconds and slowly return to the starting position within 2 seconds. The peculiarity of this positioning of the hands allows you to work the pectoral muscles, fully stretch them and build a strong chest. It also allows you to work the front part of the deltoid muscles, due to which the shoulders will have rounded, beautiful shapes.
• Push-ups for deltoid muscles. Starting position, we stand on our heels and bend over while lying down, similar to washing floors. Hands shoulder-width apart, hold the supports with a horizontal grip, and you should feel how the weight of your body goes to the deltoids. Slowly lower your face down to the floor and rise to the starting position. The exercise perfectly works the shoulder muscle bundles and has a strengthening and healing effect on the shoulder joints. If you want to start working out in the gym, then this exercise is perfect for overall body strengthening.
• Handstand push-ups. This exercise has become widespread thanks to the new sports discipline of CrossFit. The exercise is considered difficult and is only suitable for people who have been involved in sports for at least several years. Starting position, near the wall we stand in a handstand, hold tightly to the supports, you can lean slightly on the wall. Standing in the starting position, we slowly lower ourselves down, fix the position and push the body up. You should approach the exercise responsibly, as it is traumatic, so before you start using it, you should strengthen your joints and ligaments with regular push-ups.

Execution technique

Take the starting position from the options suggested above.

• Next, while inhaling, bend your arms at the elbow joint. We do this until you feel a tingling sensation in your shoulders. This will be a signal that there is no need to go lower.
• The back should remain straight throughout the entire exercise.
• As you exhale, lift your body up and straighten your arms. At the top point we leave a slight bend in the elbows.

Hand and foot option on the floor

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Foot on the floor option

Bench leg and arm option

If you find it easy to do the exercise with your own weight. Then feel free to add weights.

How to make a Bulgarian bag

This simple equipment is used both in martial arts and in general physical training. There are a lot of exercises with it, and depending on the goal, you can choose groups of certain exercises. The most common exercises with a Bulgarian bag: turning the bag around, bending to the sides and forward, lunging forward and to the side, squats, jumping, swings, swings with throwing behind the back, various variations of presses. This is not a complete list of exercises, but it also makes it clear that the Bulgarian bag is a fairly versatile piece of equipment. As a Bulgarian bag, you can simply use a bag with a small amount of sand, an ordinary travel bag with sand, and so on. It is generally accepted that a Bulgarian bag is a horn-shaped projectile, but since the sand is free-flowing, in general, straight containers can be used. This projectile is often made from car inner tubes, but since I couldn’t find any inner tubes, I decided to make it from old jeans, and overall it turned out well, although it turned out to be easy for me. Quite suitable for beginners. If you just started training and decided to start with home workouts, then this is what you need.

To start, I cut off the pant legs. We'll take the trouser legs for our bag, and you can wear the shorts that you've learned to wear at home in the summer. We take one pant leg, make an indent at the edge for the arms, thread a thread through it, pull it together and tie it. You need to use nylon threads.

Now you need to put one pant leg into the other, and only then pour sand into the middle. It will be difficult to put a pant leg with sand into another pant leg. After we pour sand into the pant leg, which is in the middle, we pull it together with threads and tie it on the other side.

Next you need to tie the edges of the outer leg. The bundles of the inner trouser leg can be simply folded, tying only the outer leg, or you can place the inner bundles in the middle of the outer ones and tie them together. That's all. The result was a projectile somewhat reminiscent of candy. Loops can be made from rope at the ends for convenience.

Advantages of stops made at home

With the help of stops, you can change your load on different muscles. Everyone knows that by doing the same exercises, the muscles get used to them over time and stop reacting to it. If you do push-ups and want to gain muscle mass with this, then you need to use different types of push-ups. With this you will surprise your muscles, and they will begin to produce results again. Supports will help you diversify your workouts and build muscles in just a few months.

Advantages of stops

In general, it’s quite possible to do without stops, but sometimes they are simply necessary to add variety to your home workouts. If used correctly, they will not only be effective, but also useful.