Push-ups are a common strength training method and a common exercise method for bodybuilders. Strength and endurance training of upper limbs, waist and abdominal muscles.

Push-ups have a good exercise effect on pectoralis major and triceps brachii. Push-ups can test the exercise ability of almost all parts of the human body.

The chiseled upper limb is the best figure that every fitness man pursues, and it is a symbol of male upper limb strength, which can show a man's elegance and tolerance.

Today, I recommend 9 fancy push-ups evolved from ordinary push-ups. These movements can effectively exercise the upper limb muscles and achieve a full and well-defined upper limb muscle shape.

If it is the first time to try the action, please choose the intensity and time of training according to your actual situation and exercise step by step. Get ready to warm up before exercise. In the process of exercise, ensure the accuracy of movements and prevent sports injuries.

Action 1: elbow flexion-straight arm push-ups

Action points: support your body with your hands, keep your arms perpendicular to the ground, keep your back straight, and keep your head, back and hips in a straight line. Do elbow flexion and straight arm push-ups.

Number of groups: 15-20 times *4 groups

Action 2: Stretch your arms-leg-lifting push-ups Action points: Support your body with your hands, keep your arms perpendicular to the ground, keep your back straight, and don't collapse. Your head, back and hips are in a straight line. When supporting the body, the left arm is straightened forward, the right leg is straightened backward and upward, and then restored. You can give the left back to the right when you're done.

Number of groups: 15-20 times *4 groups.

Action 3: kettle bell one-arm push-ups

Action points: support your body with your hands, with your arms perpendicular to the ground. Hold the kettle bell with your hands, and keep your back straight. Don't collapse. Keep your head, back and hips in a straight line. Lift the kettle bell with your right hand when lifting it, and then restore it. When you finish the right side, you can switch to the left side.

Number of groups: 15-20 times *4 groups.

Action 4: One-arm kettle bell push-ups Action points: Support the body with both hands, place the kettle bell under the right hand, keep the head, shoulders, back and buttocks in a straight line, and keep the whole body straight. Put the kettle bell under the left hand when you finish the right side.

Number of groups: 15-20 times *4 groups.

Action 5: Lie prone on your side. Action points: support your body with your hands, keep your back straight, and keep your arms perpendicular to the ground. Don't collapse. Keep your head, back and hips in a straight line. When lifting, the body is unfolded to the left and then restored. You can do the exercises on the right after you finish the left.

Number of groups: 15-20 times *4 groups.

Action 6: Sliding Push-ups

Action points: support your body with your hands, your arms are perpendicular to the ground, your back is straight, and don't collapse. Keep your head, back and hips in a straight line. When lying prone, the left arm is straight forward and then restored. Finish your left arm and practice your sci-fi right arm.

Number of groups: 15-20*4 groups.

Action 7: Yoga Ball Turn and Push-ups Action Points: Support your body with your hands, keep your back straight, keep your arms perpendicular to the ground, and don't collapse. Keep your head, back and hips in a straight line. When lying prone, straighten your right leg to the front of your left leg and then restore it. You can change your left leg after you step back.

Number of groups: 15-20*4 groups

Action 8: Move push-ups

Action points: support your body with your hands, with your arms perpendicular to the ground, your back straight, and don't collapse. Keep your head, back and hips in a straight line. After completing a push-up, translate one arm to the right to continue the complete push-up.

Number of groups: 15-20*4 groups.

Action 9: Leg-lifting push-ups Key points: Support your body with your hands, keep your back straight, and keep your arms vertical to the ground. Don't collapse. Your head, back and hips are in a straight line. When your body is propped up, lift your legs with your legs and then restore them.

Number of groups: 15-20 times *4 groups.

Push-ups are a good strength training method for upper limb training, and they are easy to learn. The fancy push-ups based on them have a remarkable training effect on specific muscle groups. If you persist in training for a long time and pay attention to safety during training, the future of full-featured upper body is not far away!