First, the distance between the hands changes: the hands are slightly wider (or narrower) than the shoulders, and the elbows are open and parallel to the ground. Push-ups have exquisite exercises for the muscles of abdomen, back and chest, and they can also make many tricks and receive unexpected fitness effects. As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Slightly wider than the shoulder distance, more emphasis is placed on exercising arm strength and shoulder muscle strength; The method that is slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.

Push-ups How to practice chest muscles Push-ups How to practice chest muscles 2. Changes in manipulation and footwork: Manipulation can be divided into three forms: palm support, fist support and finger support, and from the direction, it can be divided into three postures: fingertip 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. Third, the posture change of body tilt: high-profile push-ups, when doing exercises, the practitioner's body is a low-footed master, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. 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. Fourth, the change of exercise frequency: you can combine fast and slow, and do it quickly and then slowly several times during practice; 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. Practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.

Push-ups How to Practice Chest Muscle Push-ups How to Practice Chest Muscle 5. Upper chest muscle exercise: Upper oblique barbell bench press I have never been interested in flat bench press, because flat bench press will stimulate the toe of deltoid muscle too much. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth. Sixth, the inside of the chest muscle: the action of sitting posture equipment clamping the chest, as a multi-joint compound action, can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.

Push-ups How to practice chest muscle push-ups How to practice the outside of chest muscle seven: Dumbbell flying bird flat and dumbbell flying bird inclined upward are the best exercises to develop the outside of chest muscle. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.