How to do push-ups to train chest muscles in a standard way?

For everyone who loves fitness, they will not refuse to have two big pectoral muscles on their chest. So what are the key points of exercising the pectoral muscles through push-ups?

Action essentials:

1. Place your hands on the ground or on a stand, with the distance between your hands slightly wider than your shoulders. Stretch your arms, and point your shoulders and chest slightly forward, so that the vertical line of your shoulder joints is at an angle of 10 to 15 degrees to the ground. Place your legs together and support yourself with your toes touching the ground. Keep your chest up and your waist tight.

2. Lift your head and pull forward, so that the pectoralis major muscle can be fully stretched, and it is in the "peak contraction" position, and pause for a while. When pushing up, always maintain the posture of the body until both arms are straight. Repeat

Note:

1. Pay attention to the difference in target muscles with different grips: push-ups with a narrow grip and elbows tucked inwards and close to the sides are good for developing the strength of the triceps; push-ups with a wide grip and elbows slightly abducted are good for developing the strength of the serratus anterior of the pectoralis major. Both exercises take into account the development of the strength of the triceps and the serratus anterior of the pectoralis major, but the main difference is the primary and secondary. If you want to focus on training the pectoralis major to the maximum extent and minimize the involvement of the triceps and deltoids, you need to maintain a wider grip for push-ups.

2. When supporting yourself with your arms bent, fully lower your shoulders to stretch your pectoralis major muscles. Do not lift your hips or bend your waist when pushing yourself up.

3. Push-ups can be performed in many other ways:

A Incline push-ups: Raise the position of your hands, suitable for beginners and those with limited strength

B. Incline push-ups: Raising your feet will put the weight of your body on your upper limbs, so you need to be physically fit.

C. One-hand push-up: Helps to change the imbalance of the chest muscles on both sides.

D Low-effort push-up