Type 5 push-ups have pectoral muscles:

1, chest expansion type

Palm as a support point, arms open, shoulder width or wider. Your back, waist and buttocks are in a straight line, and you can bend your arm with elbow force. This method mainly exercises chest muscles, upper arm triceps and abdominal muscles.

2. Shoulder-clamping type

The action is the same as above, but the distance between the hands is narrow, with the fist as the support point and the fist eye forward. Exercising arm strength in this way can increase the strength of wrist and the hardness of fist. It should be noted that the selected supporting ground can be soft first and then hard, and the wrist should be tightened to avoid sprain.

3. Tieniu Farmland Style

Use your fist or palm as a support. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together, and the waist collapses and sticks to the ground. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles.

4. Finger skills

Mainly supported by ten fingers, other movements are the same as the first two ways. With the increase of strength, the number of fingers touching the ground can be reduced in turn. This method mainly exercises finger strength, enhances hand grip strength, grasping strength and resultant force, and runs through fingertips.

It should be noted that if your fingers can't reach the strength to support your body, you can first practice with your fingers against the wall and your body against the ground. After the finger strength gradually increases, gradually put it on the flat ground to practice to prevent finger injury.

5, upside down

Beginners can stand upside down on the wall, with their feet attached to the wall, their hands shoulder-width apart, their arms bent, and their arms bent downward. Later, the feet can leave the wall and do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing.

People's Network-Men learn 5-type push-ups to develop perfect chest muscles.