Do push-ups train your square pectoral muscles?

We all want to have pectoral muscles, but the formation of pectoral muscles requires hard training, and the shape of the pectoral muscles is also very important. Many friends particularly like square pectoral muscles, which is also a particularly good-looking pectoral muscle shape. However, square pectoral muscles require special exercise methods to form. Many friends will ask, which exercise methods can train square pectoral muscles, and push-ups can train square pectoral muscles. Let's learn about it together.

[Diamond Push-ups] mainly exercise the square pectoral muscles. Exercise target: The main muscle group is the triceps, and the secondary muscle groups are the latissimus dorsi and abdomen. It can also exercise the middle seam of the chest muscles.

Unlike ordinary push-ups, diamond push-ups mainly involve a change in hand shape. The hands are no longer separated on both sides of the body, but are close together, with the thumbs and index fingers of the left and right hands touching each other to form a diamond shape.

Do 4 sets every other day, work yourself to exhaustion, and rest for one minute between sets.

Action process:

Support your body with your hands, bring your palms as close together as possible, and use your thumbs and index fingers to form a diamond shape. Stand straight, bend your arms and bring your elbows close to your sides, lower your body straight down until your shoulders and elbows are at the same level, then lift your body straight up and return to the starting position to complete one repetition. Do each set until exhaustion.

Action points:

During the entire process, you should keep your abdomen in and your chest out. You must not arch your back or bend your waist to avoid lumbar dislocation or muscle strain. The difference between the two actions:

Most of the movements are the same, and the key points are basically the same. The differences are:

1. The distance between the two hands is different, one is wide and the other is narrow;

2. When doing standard push-ups, your elbows should be open away from the body and in a straight line with your shoulders. In diamond push-ups, after bending the elbows, they are brought together to the sides of the body.

Through the above introduction, we know that push-ups can train square pectoral muscles, and we must pay attention to the correctness of the posture when performing such exercises. The posture is directly related to the formation and shape of the pectoral muscles, so we must pay attention to it. In addition, when practicing the above exercises, we must pay attention to long-term persistence and cooperate with our diet.