What are the inner chest muscles that can be trained by push-ups?

Practicing push-ups must be familiar to friends who like fitness. This is a fitness exercise that has been practiced since physical education class in middle school. The movements are very simple and the techniques are easy to master. By practicing push-ups, you can exercise your chest muscles and arm strength to enhance your upper body muscles and upper body strength. Similarly, push-ups can also exercise the muscles on the inside of the chest muscles, making the muscles developed and powerful. So which inner chest muscles can push-ups exercise!

Exercise goals:

Adjust your posture to work your inner and outer chest muscles

Action intensity:

For those who are new to chest training, one set is warm-up, and the second set is done until exhaustion.

Action essentials:

Lie prone with arms straight, hands shoulder-width (or slightly wider) and palms facing down on the ground, and feet together or apart. Inhale and bend your elbows to bring your torso closer to the ground, tighten your abdomen and buttocks, push your body back to the position with your arms straight, and exhale when the movement is completed.

Action breakdown:

Action 1: Place your palms parallel and facing forward, with your elbows close to your sides during the action to exercise the inner side of the pectoralis major.

Upper chest: Upward tilt (head high, feet low, body at 30-40 degrees to the ground)

Mid-chest: lying flat (body parallel to the ground)

Lower chest: Downward tilt (head low, feet high, body at 30-40 degrees to the ground)

Inside the chest: Narrow grip (hands support the ground narrower than shoulders) to strengthen triceps training

Middle of chest: normal distance (hands supporting the ground equal to shoulders)

Outside of chest: Wide stance (hands support the ground with shoulder width)

One-day training plan: 3 to 4 sets of supine exercises, 8 to 12 times per set; 2 to 3 sets of incline exercises, 8 to 12 times per set; 2 to 3 sets of decline exercises, 8 to 12 times per set. Do not consider the support distance in the initial stage, use a constant distance. Do 3 to 4 sets of dumbbell (plastic bottles filled with water) flyes, 8 to 12 reps in each set. Also refer to the dumbbell triceps training posture.

How to train the middle seam of the chest muscles with push-ups: Recommended movements: Narrow-grip push-ups: Just do it with your palms together. I'm not sure what it's called in Chinese, but it's called diamond push ups in English. The closer your palms are together, the more you train the middle seam. The further out you go, the more you train the sides, and so on.

In life, the fitness goal of many people who love bodybuilding is to have a body of toned muscles. No matter it is biceps or deltoids, they all hope to become perfect angels. Sit-ups and push-ups are two good exercises. They are very simple and can be practiced anytime and anywhere. So what are the methods of push-ups to exercise the inner chest muscles? You can follow the above method.