Can push-ups build chest muscles?

Nowadays, many people like fitness exercises, which not only can exercise the body, but also can shape a beautiful body. Especially gay men, they all desire to have well-developed muscles so that they will be more favored by women. Many women like men with pectoral muscles. Push-ups are an exercise that everyone is familiar with. So, can push-ups help you build chest muscles?

1. Doing it every day will only exercise muscle endurance, but it is not very helpful for muscle growth. For example, many special forces soldiers in the army can do 200-300 per minute. This is the reason why the muscles are not very developed. Therefore, in order to gain muscle, you must adopt a training method of multiple sets and small repetitions to achieve the goal of muscle gain.

2. Push-ups are a very effective basic exercise for training the chest muscles and arms, especially the triceps. If you sink your body as much as possible, you can also exercise your back. Adjusting the height of your feet can also exercise the upper, middle and lower parts of the chest muscles. As long as you persist in the gradual process, you will reap rewards.

3. Generally, if you persist for 2-3 months, you will see some improvement compared to before training. To achieve good results, it will take at least half a year or even longer, because the effect of exercise is determined by many factors such as genetics, exercise intensity, time, frequency, diet, etc.

Push-up techniques

The first is the angle between the arm and the torso in the sagittal plane when the push-up movement ends. The arm is straight but not locked. The angle greater than 90 degrees and less than 130 degrees is best for stimulating the upper chest. If it is greater than 130 degrees, it will stimulate the shoulder more. Therefore, you can raise your feet appropriately. For a person who is 180cm tall, raising them 30cm can provide better stimulation to the upper chest.

The second is the distance between the hands. This distance determines the moment when the movement ends and the angle between the arms and the torso in the horizontal plane of the body. If the distance is greater than one and a half shoulder widths, then the outer pectoral muscles and the middle and lower chest will be stimulated more. If it is within one to one and a half shoulder widths, the inner pectoral muscles and upper chest will be stimulated more. If it is less than the shoulder width, the triceps will be stimulated more.

Therefore, we control the distance between the hands within 1 shoulder width and 1.5 shoulder widths.

The third point is also very important, which is the direction of the palms of both hands. This determines the starting time of the movement, the angle between the arms and the torso in the frontal plane of the body, and the amplitude of the movement. Generally speaking, pointing the fingertips of both hands at 10 o'clock and 2 o'clock respectively can make the upper chest have a more ideal contraction amplitude.

From this we can see that push-ups can definitely build your chest muscles, provided that you persist and master certain techniques when doing them. Doing push-ups every day can enhance muscle endurance and make your body more perfect. Every day, you should choose the intensity of exercise according to your actual situation. The time it takes for each person to see results is different. This is related to many factors, but as long as you are willing to persist, you will definitely see results one day. May every man find his own princess.