Put your hands on a bench 50-70cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because more muscles will participate in the action of keeping balance and shouting silly, including the waist and abdomen muscles.

How to do push-ups well

First, you can do an elbow contraction before doing push-ups.

This is to avoid overexertion of elbow during push-ups, otherwise it will make shoulder overexertion, which will not only make you feel tired, but also affect the exercise effect.

Second, prepare for action.

Before doing push-ups, keep the posture of push-ups, with palms on the ground, fingers forward, palms as wide as shoulders or slightly wider, arms straight, feet together, and head, back, waist and buttocks in an oblique straight line.

Third, always keep your abdomen tight when doing push-ups.

If the abdomen is not tightened, the waist will collapse when doing push-ups. At this time, the hip and lower limbs will land first, and the exercise effect will naturally be greatly reduced.

Fourth, keep your shoulders back when doing push-ups.

There is no need to fix the elbow joint when propping up. When propping up to the highest point, bend the elbow slightly to keep the shoulder joint adducted all the time.