The most charming thing about a man's figure is his chest muscles. Full and sexy chest muscles can enhance your personal charm and self-confidence. Push-ups are a common fitness exercise, which can not only exercise pectoralis major and triceps brachii, but also exercise deltoid toe, serratus anterior, coracoid process and other body parts. And there are no requirements for venues and equipment.
Different types of push-ups have different effects on chest muscles.
Standard push-ups
Support your hands on the ground or a bracket, with the distance between your hands slightly wider than your shoulders, your arms straight, your shoulders and chest slightly forward, so that the vertical line of your shoulder joint forms an angle of 10 ~ 15 degrees with the ground, and your legs are put together and supported on your toes. Keep your torso upright and tighten your waist.
2. Raise your head and pull forward to give the pectoralis major a full sense of stretching. Peak contraction? Pete, stop for a second. When propping up, always keep your body posture until your arms are straight. Say it again.
Precautions:
1. Pay attention to the differences of different grip distances on the target muscles: Push-ups with narrow grip distances and tightening within two elbows on both sides of the body are conducive to developing the strength of the triceps brachii; Push-ups with wide grip distance and elbow abduction are beneficial to develop the strength of serratus anterior muscle of pectoralis major. Both of them give consideration to each other in developing the strength of triceps brachii and pectoralis major, mainly in different primary and secondary positions. In order to exercise pectoralis major to the maximum and minimize the participation of triceps brachii and deltoid, push-ups need to maintain a wide grip distance.
2. When bending your arms, you should fully sink your shoulders and lengthen your pectoralis major. Don't lift your hips or collapse when lifting.
Wide push-ups
Wide-range push-ups are 8- 10 cm more than standard push-ups. This action mainly exercises the upper part of the pectoral muscle, but has little effect on the training of triceps brachii.
Narrow distance (elbow clip) push-ups
When doing narrow push-ups, pay attention to the elbow as close as possible to your body.
When doing this action, the triceps brachii and shoulders get more exercise, and the muscles in other parts of the chest can also be exercised.
High-five push-ups
Push-ups begin, lower your body so that your chest almost touches the ground. The explosive force makes the upper body as high as possible from the ground, high-five in the air, and then return to the push-up position.
Crocodile push-ups
Some people say this is a bear push-up. When doing this push-up, your hands and feet will crawl forward in imitation of the crocodile's posture. In this way, our triceps will get all-round exercise, and leg lifting will exercise our quadriceps.
The above five push-ups are completely different from the muscles we exercise. Through the effective combination of these push-ups, you can effectively exercise the muscles of all parts. Generally speaking, you can determine the number of times and groups you need according to your physical fitness, or adjust them later when your physical fitness improves, knowing that what suits you is the best.