The movements are basically the same as the horizontal push-ups, except that the hands are placed on the chest and the arms are correctly aligned with the upper body. When looking down from the top, the most standard action is to block your hands on both sides.

Step 2 practice on the wall

Use bending push-ups, face up, feet together, twist straight, shoulder width, inner double flat, palm flat, fingertips at chest height, bend elbows until your forehead touches the wall and tell yourself to return to the starting position. Repeat this operation, remember to control the speed, slowly put it down, slowly push it up, and your forehead touches the wall. All forces are controllable.

Step 3 pull-ups

You can also exercise your chest muscles in the dormitory of the school club, which is very helpful for the movement of your arms and chest muscles. You can use the horizontal bar of the school district, and the dormitory can sit directly on the arm of the lower bunk and extend to the upper bunk.

4, parallel lever arm extension

The effect is very good. Dormitory can stand up and down on the board, with legs raised and arms flexed and stretched, and the effect is more obvious. Third, exercise the chest muscles, stretch the arms of the parallel bars and support the whole body on the parallel bars. Ten groups a day.

Extended data:

Pay attention to the following points when exercising:

1, don't eat a lot of sugar after exercise.

Some people think that eating sugar after exercise can make them feel more comfortable, so they mistakenly think that eating sweets after exercise is beneficial, but this is not the case. Eating sweets after exercise will make the human body consume a lot of vitamin B 1, which will lead to fatigue and loss of appetite and affect the recovery after exercise. Therefore, don't eat sweets and sugar after exercise.

Don't take a bath immediately after exercise.

Some people are anxious to take a shower because they are sweating after taking a shower, which is very inappropriate. After exercise, the body keeps body temperature stable, blood vessels dilate, and pores become larger. If you use cold water bath, it will stimulate the body, the blood vessels will contract rapidly, the blood circulation will be blocked, the resistance will drop, and it is easy to catch a cold.

If you take a hot bath to absorb the fast-flowing blood, it will lead to excessive blood inflow to the skin and muscles, which will easily lead to insufficient blood supply to the brain, dizziness and even shock symptoms.

People's Network-How to practice chest muscles by doing push-ups? It is the fastest to master the key points of exercise 5.