There are some ways to exercise the chest, and push-ups can exercise the chest. Whether push-ups or other exercise methods have good exercise effects, I believe someone still knows how to exercise the chest muscles with push-ups. . So, what are the exercises for upper chest muscles with push-ups? Let’s find out together below!
Push-ups
Push-ups are a very familiar sport for men, women and children. It is said that they all have very good effects, and everyone can do it very easily. Basically, most people know the essentials of push-ups, but what everyone doesn’t know is that push-ups can exercise everyone’s waist and abdominal strength very well. For the waist and abdomen, push-ups are actually a very effective movement, especially for waist strength. For those who can exercise every day, if they can insist on doing some push-ups every day, their waist and abdominal strength will definitely increase greatly in the long run.
Wide push-ups
As the name suggests, this method is a push-up with a relatively wide distance. Usually everyone does push-ups directly on the floor, but this method is actually the same as push-ups. , just double the distance between your hands. This kind of action can effectively exercise the muscles of the back, and can also exercise the latissimus dorsi muscles to a certain extent. Each group is ten times, divided into five groups in total, with an interval of 30 seconds in between.
Diamond push-ups
You can also call it narrow-gap push-ups training. First, maintain the position of doing push-ups and keep your hands pressed together, that is, press one hand on Use the other hand and place it directly under the chest. At this time, you can start training. There must be quantity requirements, preferably around 10 to 15 times, and the movements cannot be deformed, otherwise the exercise effect will not be good!
Push-ups up and down
Find an object that can stand on. This kind of push-up is actually the traditional one, but the whole state is an inclined state, that is, the relative height of one hand in contact is higher than that of the other hand. The height difference formed in this way is very good for training the chest muscles. It is very beneficial. The pressure formed by the high pressure will be greater and the effect will be better. Doesn't some people think this is asymmetrical? It won't be a problem as long as it's done alternately, right? Start practicing now!
Kneeling push-ups
The kneeling push-ups are different from the standard push-ups. Our legs are stackedKneel on the ground so that your legs form a 90-degree angle. Then we lie down with our upper body and start to perform push-ups. The upper body movements are still similar to the standard push-ups, but this movement is better for us to exercise the back muscles, and the training effect on the chest muscles is also obvious.
Narrow-gap push-ups
Push-ups should be a sport that everyone is very familiar with, and narrow-gap push-ups are actually to make the distance of push-ups smaller, that is, we are doing standard When doing push-ups, the distance between the hands should be the same as shoulder width. When doing narrow push-ups, the distance between the hands should be smaller than the width of the shoulders, and should be as narrow as possible. Because the distance between the arms becomes narrower, the triceps brachii will be used to exert force instead, so what we exercise is the arms. Otherwise, the standard service support will only exercise our pectoralis major.