How to train arm muscles with push-ups

Push-ups are a form of exercise for the common people in our lives. They do not take too much time to do and are not picky about the place. You can do them whenever it is convenient. Although push-ups are simple, as long as they are done properly, they can play a very good role in training our chest muscles and arm muscles. Here I will introduce to you how to train your arm muscles by doing push-ups.

1. Change the distance between the two hands: the hands are slightly wider (or slightly narrower) than the shoulders, and the elbows are open and parallel to the ground. As long as your hands are not equal to shoulder width, the difficulty of push-ups will increase accordingly. The method that is slightly wider than the shoulder distance focuses more on training the arm and shoulder muscles; the method that is slightly narrower than the shoulder distance focuses more on training the chest and back muscles.

2. Changes in hand and foot techniques: Hand techniques can be divided into three forms: full palm support, fist support and finger support. In terms of direction, they can be divided into three support postures: fingertips forward, inward and outward.

3. Changes in posture with body tilt: When doing high push-ups, the practitioner's body is with feet low and hands high, and hands and feet are not on the same horizontal plane. This posture is suitable for beginners and people with little strength. Medium push-ups, in which the practitioner's feet and hands are on the same level, are suitable for general exercisers. When practicing low-post push-ups, the practitioner's body is with feet high and hands low. The feet can be placed on a low stool or the edge of the bed, and the hands can be supported on the ground. The hands and feet are not in the same plane. This posture puts the weight of the whole body on the upper limbs, which requires a high level of physical fitness from the fitness enthusiast.

4. Changes in exercise frequency: You can combine fast and slow exercises, do it quickly a few times and then slowly a few times; you can also count at a fixed time to calculate the number of exercises per unit time; you can also simply count, and the practitioner does push-ups continuously until exhaustion.

The above content introduces in great detail the specific methods and steps of using push-ups to exercise arm muscles. Friends who don’t have time to go to the gym may wish to try it at home. We all know that push-ups are the simplest and most effective way to exercise arm muscles and strength, but you also need to do it in the correct way.