Push-ups: Illustrated tutorial on the correct movements and methods of push-ups
Push-ups Generally used as a compensatory movement to exercise the pectoralis major muscles, it is practiced after the bench press. The pectoralis major muscle stimulation effect is deeper. Of course, since it is not restricted by any equipment, it is one of the best choices for ordinary people to exercise. (Pectoralis major training program, let you have good-looking pectoralis major.)
Target exercise area: Mainly exercise the lines and shape of the entire pectoralis major muscle group. (Body shaping course, teach you how to train pectoralis major)
Action essentials:
1. Support both hands on the ground or on a support. The distance between the hands is slightly wider than the shoulders. The whole arms are straight, and the shoulders and chest are slightly forward, so that the vertical line of the shoulder joints is 10 degrees from the ground. At an angle of ~15 degrees, keep your legs together and support yourself with your toes on the ground. Keep your chest up and your torso tight.
2. Raise your head forward so that the pectoralis major muscle has a full sense of stretch and is in the "peak contraction" position, and pause for a moment. When pushing up, always maintain the posture of the body until the armsStraighten. Repeat
Notes:
1. Pay attention to the grip Different distances have different effects on the target muscles: push-ups with a narrow grip, keeping the elbows inward and close to the body are beneficial to the development of the strength of the triceps brachialis; push-ups with a wide grip, slightly abducting the elbows are beneficial to the development of the serratus anterior of the pectoralis major muscle. The power is beneficial. Both of them take into account each other in developing the strength of the triceps brachii and serratus anterior pectoralis major, mainly in different primary and secondary exercises. In order to maximize the concentration on the pectoralis major and minimize the participation of the triceps and deltoid muscles, you need to maintain a wide grip when performing push-ups.
2. When supporting with bent arms, fully lower the shoulders to lengthen the pectoralis major, and do not lift the hips or collapse when supporting upwards. waist.
3. Push-ups can also be done in many other forms:
Incline push-ups: Elevate the position of the hands, Suitable for beginners and people with little strength
Decline push-ups: Elevating the position of the feet will put the weight of the whole body on the upper limbs, which requires higher physical fitness
One-handed push-ups: Helpful to change the imbalance on both sides of the chest muscles
Other types:
Eight types of push-ups: simply change the push-up posture to achieve Chest muscle training effect
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How to do push-ups to strengthen the middle chest muscles? Illustration of push-ups to exercise chest muscles