Do push-ups practice chest muscles? Push-ups are a very popular fitness method, which will be done at home or in the gym. Because push-ups exercise the whole body muscles, let's take a look at push-ups and practice chest muscles with me.

Do push-ups exercise chest muscles? 1 Men mainly care about their muscles, while women mainly care about their bodies. In fact, when women are in good shape, their attraction to men will increase. Similarly, men's muscles are more developed, and they will be more liked by their girlfriends when they are in love, but many men's chest muscles are not very developed, so they think of some exercise methods.

1, basic action wall push-ups

Stand facing the wall, feet together, arms straight, shoulder width, hands flat on the wall. Bend your elbow until your forehead touches the wall. Then push yourself back to the original position. (Suitable for people with weak physical foundation or recovering from injury)

2. Knee push-ups

Feet together, knees on the ground. Arms straight, shoulder width. Hands under the chest, palms flat on the ground. Keep your ankles together and your body in a straight line. Don't pout or collapse. Bend your elbow with one knee as the fulcrum, and push yourself back to the original position after punching off the ground. (This action is suitable for women and warm-up before starting formal exercise) If you can do more than 30 actions at a time, you can consider the next action.

3, standard push-ups

Hands on the ground, legs straight. Legs and feet together, hands shoulder width. Hips and spine are in a straight line. Then bend your elbow until your chest is only one punch off the ground. Note: elbows must be clipped behind your back, so that you can exercise your chest better than your arms. If you can do more than 20 standard push-ups at a time, you can go to the next position.

4. Narrow push-ups

The starting posture of narrow push-ups is basically the same as that of standard push-ups, and the hand posture is changed to two index fingers touching. Then slowly lower your body and let your chest touch the back of your hand. Then push yourself back to the original position. (This posture not only exercises the chest, but also has higher requirements for the arms, which can exercise the upper limb strength in all directions. )

As long as you find the right way to do push-ups, you can also exercise your chest muscles. When doing push-ups, the posture must be standardized. But if you are in poor health and can't do push-ups, you should still pay attention. Of course, you can't joke about your health. Many people can't do standard push-ups. When you do it, you'd better find a professional to help you practice.

Do push-ups practice chest muscles? 2 The difference between push-ups and kneeling push-ups

Kneeling push-ups are an interesting training action in the push-up action system, which is not much different from conventional push-ups. In training, kneeling push-ups require far less arm strength than push-ups, and are more suitable for obese people or people with weak upper limb strength. If your body is not suitable for push-ups, or your upper limbs are not strong enough, kneeling push-ups are your best choice, and you can slowly transition from kneeling push-ups to conventional push-ups.

The benefits of kneeling push-ups

1, increase muscle strength

Kneeling push-ups can increase the strength of our abdominal muscles and upper limb muscles? When we do push-ups training, we can make our muscles get a good exercise. The most direct performance is that our triceps and biceps will become fuller, and the upper limb strength and abdominal strength can be significantly improved.

Step 2 improve physiology

Long-term push-up training can improve our central nervous system, greatly help the growth of our bones and joints, and also enhance the toughness of our ligaments and the size and elasticity of our muscles. It is worth mentioning that push-up training can also speed up human blood circulation, increase vital capacity and improve exercise endurance.

Step 3 stimulate hormones

Whether men or women, with the growth of age, all kinds of hormones in our bodies are gradually decreasing, especially testosterone in men, which will drop greatly. As we all know, human hormones play an important role in regulating metabolism, growth and development, reproduction, sexual desire and sexual function. Many studies show that when we do push-up training, we can promote the production of human hormones, because it is male testosterone. Therefore, regular push-up training is of great help to the health of both boys and girls.

Do push-ups practice chest muscles? 3. Precautions for practicing push-ups

1, the distance between hands changes.

Hands are slightly wider (or narrower) than shoulders, elbows are open and parallel to the ground. As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.

2. Changes in techniques and footwork.

Manipulation can be divided into three forms: palm support, fist support and finger support. From the direction, it can be divided into three postures: fingertip support forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.

3, the change of body tilt posture

High posture push-ups, the practitioner's body should be high and low, and the hands and feet can no longer be on the same plane. This posture is more suitable for beginners and some people with weak strength. Seeds need hands and feet on a plane, suitable for the general population.

Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.

4. Change of movement frequency

You can combine speed and speed, and do it quickly several times before doing it slowly; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise.

Second, push-ups practice

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

In the same action, the distance between the hands is narrowed, the fist is used as the body support point, and then the eyes of the fist are forward. This is a way to exercise arm strength, increase wrist strength and fist hardness. When practicing, we should pay attention to the ground to be supported first, then hard, and the wrist should be tightened to prevent 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.