What is the push-up chest muscle exercise method

I believe every man wants to have a muscular body, especially like the male models in magazines. Doing push-ups regularly can help you exercise your chest muscles well. There are many ways to do it. The key is to master the essentials and be able to stick to it. So, what are the push-up chest muscle training methods? Let's take a detailed look at the relevant training methods.

Chest expansion

Use the palms of your hands as support points, open your arms as wide as your shoulders or wider than your shoulders, keep your back, waist and hips in a straight line, use your elbows to exert force, and bend your arms. This method mainly exercises the chest muscles, triceps in the upper arms and abdominal muscles.

Shoulder

The action is the same as above, except that the distance between the hands is narrower, and the fists are used as support points, with the knuckles facing forward. This method exercises arm strength and can increase wrist strength and fist hardness. When practicing, you should pay attention to the fact that the selected supporting surface can be soft at first and then hard, and your wrists should be kept taut when supporting to avoid sprains.

Iron Ox Plowing

Use your fists or palms as a base of support. Place your hands on the ground and open your arms to shoulder width. Keep your toes on the ground and your hands and feet parallel. Push your head diagonally forward, use the forefoot, hands, neck, and waist together, and at the same time lower your waist and stick it to the ground. Then lift your hips, lower your waist, pull your body back, and the movement is complete. Just repeat the forward and backward movements repeatedly. This exercise focuses on the neck and strengthens the back muscles, wrists, and ankles.

Finger exercises

The main support points are the ten fingers, and the other movements are the same as the two methods mentioned above. Slowly as the body strength increases, the number of fingers touching the ground can be gradually reduced. This exercise is mainly an exercise for finger strength, which enhances the hand's grip, grasping strength, and combined force, and allows the force to penetrate the fingertips. It should be noted that if the finger strength is not enough to support the body, you can first practice with your fingers against the wall and support your body diagonally. After your finger strength gradually increases, gradually place them on a horizontal surface to practice in order to prevent finger injuries.

Carp Lotus Pose

Lie on your side, with one fist or one palm on the ground (usually one fist), support yourself diagonally on the ground, and cross your legs. For example, support the ground with your right fist, stretch your left arm upward, and make your arms into a cross shape to maintain your body balance. Support yourself with the inside of your left foot and the outside of your right foot. When you push yourself down with your arms bent, use your waist to exert force, and tilt your head and waist back like a coiled carp. Then return to the original position and push yourself down repeatedly.

This method mainly exercises the strength of the deltoid muscles (commonly known as "tiger head muscles"), upper arms, waist and abdomen. If you don't have enough strength when practicing, you can choose a softer ground first and use all your arm strength.

The above is an introduction to the push-up chest muscle training method. I hope it will be helpful to male friends. Doing push-ups to exercise the chest muscles is very effective. These are the more common ways and methods that you can try. However, to build chest muscles you must persist in exercising, and men who wish to do so must have enough patience.