Can push-ups train the center seam of the chest?

Push-ups are a relatively comprehensive form of exercise that can be done easily at home. They can exercise many muscles, mainly the triceps, abdominal muscles, back muscles, pectoralis major and other muscle groups. So many male friends exercise by doing push-ups. Doing push-ups regularly can make your body more symmetrical and upright. Many friends have reported that the middle chest seam is not easy to train. So, can push-ups train the middle chest seam?

There are many ways to do push-ups, and the key is to determine the right way for different training purposes. Push-ups can exercise the center seam of the chest.

Pectoralis major (such as using decline push-ups to train the upper pectoral muscles, wide-shoulder push-ups can strengthen the stimulation of the pectoralis major, with the palms tilted forward at a 15-degree angle)

Personal suggestion: Use a variety of exercise postures and gradually increase the intensity. This will stimulate and stretch the muscles better, fully exercise the muscles, and double the effect.

Push-ups don't grow chest muscles, but triceps grow wildly. Is this a difference in physique?

Regarding the issue of doing push-ups to train chest muscles.

The pectoralis major can be divided into five parts: the upper edge of the pectoralis muscle, the middle of the pectoralis muscle, the lower edge of the pectoralis muscle, the outer wing of the pectoralis muscle, and the middle seam of the pectoralis muscle. Generally speaking, the growth trajectory of the chest muscles is from the outside to the inside. Only when the outside of the chest muscles are well developed can the inside of the chest muscles develop.

How can we exercise at home to increase the muscles on the upper edge and middle seam of the chest muscles? We know that exercising the chest muscles at home is nothing more than doing push-ups, so how can we exercise the muscles in the middle seam of the chest muscles by doing push-ups? The following will explain one by one:

If you want to exercise the muscles in the middle of your chest by doing push-ups, you can choose to do push-ups with a close grip on both hands. This narrow-grip push-up is divided into three types: hands-high-feet-low narrow-grip push-ups, flat-ground narrow-grip push-ups, and hands-low-feet-high narrow-grip push-ups. These three types of narrow-grip push-ups exercise the upper, middle, and lower parts of the pectoral muscles respectively.

1. Push-ups with hands high and feet low with narrow grip - exercise the upper edge of the center seam of the chest muscles. Support yourself with your hands on a bench 50-70 cm high. Lower your body until your chest and hands are parallel, then push yourself up. This exercise mainly works the lower pectoral muscles. In addition to the bench, you can also support your hands on a fitness ball. This is more difficult because more muscles will be involved in the movement to maintain balance, including the waist and abdominal muscles.

2. Flat-ground narrow push-ups - exercise the middle of the chest muscles. Place your hands on the ground shoulder-width apart, straighten your legs and back, put your feet together, straighten your arms, and lock your elbows. Look forward, not at the ground, and lower yourself until your chest almost touches the ground, keeping your back straight, then push yourself up in a controlled manner to return to the starting position. Pay attention to the rhythm of the movements.

3. Push-ups with low hands and high feet - exercise the lower edge of the middle seam of the chest muscles, place your feet on a bench for support, and place your hands on the ground. Lower your body until your chest almost touches the ground and then push up. This training method mainly targets the upper chest muscles and the front shoulder muscles. You can also use a fitness ball instead to increase the involvement of your trunk muscles.

Compound push-ups (horizontal, incline, decline)

Muscles trained: chest muscles, deltoid muscles, upper back muscles, triceps. Practice: Do 3 sets continuously, pausing only when changing positions between sets.

The above article has analyzed how to use push-ups at home to train the muscles on the upper edge of the chest muscles and the middle seam of the chest muscles. What remains is for the practitioner to continue practicing. The following is a chest muscle training plan recommended to friends who need to exercise the upper edge and middle seam of the chest muscles with push-ups at home, which should be done twice a week. The plan is as follows:

1. Push-ups with hands high and feet low, 4 sets, reach the maximum number of times in each set.

2. Do 3 sets of narrow-grip push-ups on the flat ground, reaching the maximum number of times in each set.

3. Do 3 sets of narrow-grip push-ups with your hands high and feet low, and do the maximum number of push-ups in each set.

4. Do 3 sets of narrow-grip push-ups with your hands low and feet high, and do the maximum number of push-ups in each set.

When practicing push-ups, you should proceed step by step, from easy to difficult, and make adequate preparations before doing them. Swing your upper limbs and massage them to prevent your muscles from being too stiff. Pay attention to your breathing when practicing. Push-ups are very good for male friends. They can help you build a strong abdomen and improve the quality of life of couples. Strong abdominal muscles can help with sex life.