First stand facing the wall, feet together, arms straight, shoulder width, hands flat on the wall. Then bend your elbow until your forehead touches the wall. Then push yourself back to the original position.

Second, knee push-ups

First, put your feet together and land on your knees. Arms straight, shoulder width. Then put your hands directly on your chest and your palms flat on the ground. Keep your ankles together and your body in a straight line. Don't pout or collapse. Finally, bend your elbow with your knee as the fulcrum, punch off the ground and push yourself to the original position. (This action is suitable for women and warm-up before starting formal exercise) If you can do more than 30 actions at a time, you can consider the next action.

Third, the standard prone position

First, put your hands on the ground and straighten your legs back. Legs and feet together, hands shoulder width. Hips and spine are in a straight line. Then bend your elbow until your chest is only one punch off the ground. Note: elbows must be clipped behind your back, so that you can exercise your chest better than your arms. If you can do more than 20 standard push-ups at a time, then you can go to the next position. Fourth, push-ups in a narrow sense.

First of all, the starting posture of narrow push-ups is basically the same as that of standard push-ups, and the hand posture is changed to two index fingers touching. Then slowly lower your body and let your chest touch the back of your hand. Finally push yourself back to the original position. (This posture not only exercises the chest, but also has higher requirements for the arms, which can exercise the upper limb strength in all directions. )

Five, one-arm push-ups

Legs straight, one hand on the floor in front, body in a straight line, hands behind. Bend your elbow and fall in a controlled way until your chin is off the ground. Then push it back to its original position. The ultimate posture to test strength and endurance, beginners only do the first few postures.

Extended data:

How to practice the lower part of pectoral muscle with push-ups

First, doing it every day is to exercise muscle endurance, which is not helpful for muscle gain. For example, many special forces in the army can do 200-300 per minute. Muscle is not very developed, which is also one of the reasons. Therefore, in order to gain muscle, we must use multiple groups of exercises with fewer times to achieve the purpose of gaining muscle.

Second, push-ups are a very effective basic exercise method for exercising chest muscles and arms, especially triceps brachii. If you sink as much as possible, you can also exercise your back and adjust the height of your feet. You can also exercise the upper, middle and lower parts of your chest muscles. As long as you stick to it step by step, you will get something.

Generally speaking, it will be better to persist for 2-3 months than before training, and it will take at least half a year or even longer to achieve good results, because the exercise effect is determined by many factors, such as heredity, exercise intensity, time, frequency, diet and so on.

References:

Baidu encyclopedia-pectoral muscle