Push-ups are very good unarmed exercises! Mainly used to exercise our pectoralis major, triceps and anterior triangle, but many people don't feel anything when doing push-ups! On the contrary, the triceps of the arm and the toes of the shoulder are very sore, which is caused by the poor sensitivity of your chest muscles! The problem caused by poor muscle control, push-ups are a compound action involving multiple joints and multiple muscle groups, as opposed to chest muscles! Triceps brachii is more easily activated in push-ups, because triceps brachii is used more frequently in our lives! Chest muscles belong to "restraint muscles" because they are not used in life!

So how to improve it?

Do it slowly (especially in the centrifugal descending stage)

Push-ups in autumn must be slow. Let's think about the strength of the muscles and slowly feel the stretching of the chest muscles. It is recommended to do centripetal contraction in about 2 seconds and centrifugal action in 4 seconds. Although it will be much more difficult, I will definitely feel the exertion of muscles more than usual.

2. Concentrate your thoughts and move them in unison.

When doing push-ups, focus all your attention on your chest muscles instead of thinking about how to push your body up with all your strength! Just like a sexual fantasy, the focus is on the chest muscles! Close your eyes and feel its contraction and extension! To establish the connection between muscle and brain!

3. The grasping distance should not be too narrow:

Many people do push-ups because the distance between their arms is too narrow, which leads to the triceps leading action! You need a grip wider than your shoulders (but not too wide), and your forearm is perpendicular to the ground when you fall to the bottom! And keep the angle between the big arm and the trunk at 45-60 degrees!

4. Use the action of single joint to find the feeling of chest muscle.

Multi-joint exercise involves a lot of muscles, and chest muscles are easily upstaged by other muscle groups. At this time, you can perform a single joint action first, which can make the target muscle exert its strength simply and directly, activate the sleeping chest muscles, and make your chest muscles more existent!

Squeeze massage, stretching

Chest muscles have no sense of existence? Then find it, feel its existence, and you can clearly know its existence through massage, extrusion and stretching. This helps to establish the connection between muscle and brain!