Push-ups to train chest muscles

Not only do women want to have a good figure, many men also have high requirements for their own figure. Women want to have plump breasts, and many men want to have nice chest muscles. Women can achieve big breasts by eating papaya and liposuction, so what should men do about their chest muscles? In fact, push-ups are a good choice for most men.

Push-ups for chest muscles

Men can develop perfect pectoral muscles through training. But many people don't know how to train their chest muscles. In fact, push-ups are good for training chest muscles. Here we introduce 4 ways to practice push-ups. Let's take a look:

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

2. Shoulder clamp style. The action is the same as above, except that the distance between the hands is narrower, and the fists are used as support points, with the knuckles facing forward. This method exercises arm strength and can increase wrist strength and fist hardness. When practicing, you should pay attention to the fact that the selected supporting surface can be soft at first and then hard, and your wrists should be kept taut when supporting to avoid sprains.

3. Iron ox plowing style. Use your fists or palms as a base of support. Place your hands on the ground and open your arms to shoulder width. Keep your toes on the ground and your hands and feet parallel. Push your head diagonally forward, use the forefoot, hands, neck, and waist together, and at the same time lower your waist and stick it to the ground. Then lift your hips, lower your waist, pull your body back, and the movement is complete. Just repeat the forward and backward movements repeatedly. This exercise focuses on the neck and strengthens the back muscles, wrists, and ankles.

4. Finger exercises. The ten fingers are mainly used as support points, and other movements are the same as the previous two methods. As the strength increases, the number of fingers touching the ground can be reduced gradually. This method mainly exercises finger strength, enhances the hand's grip, grasping power, and combined force, and allows the force to penetrate the fingertips. It should be noted that if the finger strength is not enough to support the body, you can first practice with your fingers against the wall and support your body diagonally. After your finger strength gradually increases, gradually place them on a horizontal surface to practice in order to prevent finger injuries.

After reading the introduction in this article, everyone should have some understanding of the methods of push-ups to train chest muscles. In fact, in addition to the above-mentioned push-up exercises, the lotus pose, weight-bearing exercises, single-palm or single-fist exercises, and inverted pose are also very commonly used push-up exercises. If you also want to have perfect chest muscles, you might as well give it a try.