Where is the best place to do push-up exercise? These details need to be mastered

In life, push-ups are a way that many men choose to exercise. When men choose this method to exercise, they are also very concerned about which part of the body is exercised by push-ups. The following article will introduce it to you.

Where is the best place to do push-ups?

The main muscle groups exercised by push-ups are the pectoralis major and triceps, while the anterior deltoid, serratus anterior and coracobrachialis as well as other parts of the body are also exercised. Its main function is to improve the muscle strength of the upper limbs, chest, waist, back and abdomen.

Push-ups exercise different muscle tissues depending on the distance between the arms.

According to the distance between the arms, they can be divided into four types: super long distance, wide, medium, and narrow:

1. Ultra-long distance push-ups

The main exercises are the lateral pectoralis major and the biceps. When the elbow angle is greater than 135 degrees, the biceps are mainly used.

2. Wide-width push-ups

About 1.5 times shoulder width, mainly exercises the outer side of the pectoralis major, while developing the anterior deltoid and triceps

3. Mid-distance push-ups

Slightly larger than shoulder width, mainly exercises the middle part of the pectoralis major (increases thickness), while developing the anterior deltoid and triceps

4. Narrow-grip push-ups

Smaller than shoulder width, place your hands in front of your nipples, mainly train the anterior deltoid and triceps, and develop the inner side of the pectoralis major (chest groove) at the same time

Details to master when doing push-up exercises:

1. Preparation

Place your hands firmly on the ground just below your shoulders; keep your toes on the ground to steady your lower body; tighten your core muscles (as if you're preparing your abs for a punch); and keep your back straight to keep your entire body in a straight line.

2. Lower your body

Start to gradually lower your body, keep your back straight, and look about 15 cm in front of you. Keep your neck level with your body, lower your body until your chest touches the ground, and then quickly lift your hands off the ground and then lift your body up.

As you do the movement, be careful not to let your hips drop or rise, keep your body straight, shoulder blades back, and keep your elbows as close to your body as possible (don't let your arms form a "T" shape).

3. The Ascent of the Body

Keep your core muscles tight and exhale as you rise back up to the starting position. Repeat 10 to 20 times, or as many times as you can while maintaining the best possible posture.

4. Common mistakes and corrections in push-ups 1. The lower back sags or arches

Solution: Push-ups are designed to work your pectoralis major, shoulders, and deltoids, but they are a full-body exercise. Keep your hips and legs tight during push-ups to prevent your lower back from slumping or arching. When you lower your body, let your chest touch the ground first, not your hips, and keep your shoulders and hips in a straight line.