Push-ups to train chest muscles, push-ups to train perfect chest muscles

Having perfect pectoral muscles is the wish of many men, because pectoral muscles can not only increase masculinity, but also bring a sense of security. Push-ups are the most commonly used method to train pectoral muscles, because they are convenient, fast, simple, and bring good results. However, push-ups in different postures train different muscle groups. Here are several methods of push-ups to train pectoral muscles.

1: Use the palms of your hands as support points, open your arms to the width of your shoulders, or wider than your shoulders, keep your back, waist and hips in a straight line, use your elbows to bend your arms. This method mainly exercises the chest muscles, triceps of the upper arms, and abdominal muscles.

1: Use fists or palms as support points. Support the ground with your hands and open your arms to shoulder width. Put your toes on the ground and keep your hands and feet parallel. Push your head forward diagonally, use the soles of your feet, hands, neck, and waist together, and at the same time, bend your waist down to the ground. Then lift your hips up, bend your waist down again, and pull your body back to complete the whole movement. Repeat the diagonal forward and diagonal backward movements. This exercise mainly targets the neck and strengthens the back muscles, wrists, and ankles.

1: The movements are basically the same as the standard push-up. Place your hands on the ground, shoulder-width apart. Extend your arms to support your body. The difference is that instead of placing your feet on the ground, you now kneel on your knees, cross your calves, bend them naturally, and keep your thighs and upper body on the same plane, with your center of gravity moved forward.

1: The distance between the hands is relatively narrow, and the fists are used as support points, with the fist holes facing forward. This method exercises the arm strength, and can increase the strength of the wrist and the hardness of the fist. When practicing, you should pay attention to the selected support ground can be soft at first and then hard, and the wrist should be tightened when supporting to avoid sprains.

1: Mainly use the ten fingers as support points, and the other movements are the same as the first two methods. As the strength increases, the fingers touching the ground can be reduced in sequence. This method mainly practices finger strength, strengthens the hand's grip, grasping force, and combined force, and the force penetrates the fingertips. It should be noted that if the finger strength is not enough to support the body, you can first practice with the fingers against the wall and the body leaning against it. After the finger strength gradually increases, gradually put it on the horizontal ground to practice to prevent finger injuries.

1: The movement is basically the same as the horizontal push-up, except that you should place your hands in front of your chest during the exercise, and keep your upper arms as close to the sides of your upper body as possible. The most standard movement is that when you look down from above, your back should cover half of each hand on each side.

In addition to the training methods, the carp lotus pose, weight-bearing training, single-palm or single-fist training, and handstand are also very commonly used training methods for push-ups. If you also want to have perfect pectoral muscles, you might as well give it a try.