For a long time, the exercise of chest muscles has been the focus of people's fitness exercise. The pectoralis major consists of left and right parts, which we generally call pectoralis major. It has always been a man's dream to have strong chest muscles. Therefore, they often train them by bench press, flying birds, chest clamping, push-ups, etc., with the intention of making their breasts wider and thicker.

However, the training of chest muscles is not a single training action to achieve the ideal effect. Instead, you need to practice your chest muscles in all directions to achieve your desired goals.

Therefore, before training, you need to plan your own training, clarify your training objectives, and conduct targeted training.

The key to practicing chest muscles is to pay attention to the comprehensiveness of training. This is because the pectoral muscle is a big muscle. If you only choose a single training action, you can't train them in all directions. Only by training the upper and lower sides of the pectoral muscles in a targeted manner can we obtain ideal training results.

The following is a detailed analysis of push-ups.

Push-ups can be said to be the most entry-level action in chest muscle training. Many people have learned the correct posture of push-ups before contacting fitness. Because the threshold of this action is low, you should pay more attention to the standardization of the action when doing push-up training. It is because if the push-ups are not standard, the whole action is basically meaningless.

Push-ups can not only exercise your chest muscles, but also exercise your triceps and deltoid toes, which can be said to be a very efficient training action.

Its key is to always keep the head, neck, back, hips and legs in a straight line, tighten the core and keep the body straight. Remember not to bend over or pout.

Moreover, before training, the chest muscles must be positioned first, which means that the chest should always dominate the strength. If you don't take deliberate control when you first come into contact with the pectoral muscle training, you will lose the opportunity to fully contract the pectoral muscle.

When the pectoral muscles are not fully exercised, it is your shoulders that help you complete the training action, so the practice of the pectoral muscles becomes a collaborative exercise of the arms, shoulders and chest, which leads to a decrease in training efficiency. Therefore, actively making the chest the dominant training will make you get twice the result with half the effort.

Secondly, as a basic training action, push-ups can be trained to all chest muscles through some variants. So you won't give up this action because of the change of training needs.

First of all, you can change the main part of training by changing the distance between your hands when you are prone. For example, if you want to do push-ups at a narrow distance, you can mainly develop the inner side of pectoralis major and train the outer side of pectoralis major with the increase of the distance between your hands. In addition, the difficulty of push-ups can be changed by other forms. Only in this way can we constantly strengthen ourselves and improve ourselves.

It takes time to practice your chest muscles, and it will also test your patience. You know, muscle growth is always accompanied by sweat and hard work. Only when you realize that a good figure is hard to come by, will you understand that everything you have paid for it is meaningful. Stick to your training plan and train hard according to the plan, and one day you will find that you have gained a better figure, a better figure and a more disciplined life.