Have you done your push-ups right? Have you practiced your chest muscles?

Push-ups seem simple, but they are the easiest to make, especially those who want to exercise their chest muscles

　　Push-ups are a classic movement to train chest muscles. In addition to exercising the chest muscles, the muscles on the ribs, the back of the upper arm and the front of the shoulders also participate in exerting force.

　　Many people do push-ups with unstandard movements. Common mistakes include: collapse of waist, sticking up their hips, or the movement amplitude is too small...

　　　Training the chest muscle movements with push-ups will greatly reduce the training effect. Many people's arms are sore after doing push-ups. , but the chest muscles don’t feel any. Why? 　　A special note when push-ups is that during the body, the elbows should be opened outwards instead of pointing the tip of the elbows to the back of the body. Otherwise, the muscles in the front of the shoulders will bear too much weight. The focus of exercise is not the chest muscles, which will be biased towards the triceps, the anterior deltoid muscles and the back muscles

The correct way is: separate your arms, slightly wider than the shoulders; support your toes, and use the strength of your waist and abdomen to control your torso into a straight line; then separate your elbows and slow down Down the body to the upper body and close to the ground; pause a little, then control and restore the mind, focus on the chest muscles, and immediately perform the next action when the elbows are close to stretching. As the strength increases, you can place your feet on the steps to increase the difficulty.

　　Movement rhythm: slow down and fast up. Mind count 1234—0—1

　　　Breathing skills: Exhale when the muscles contract and inhale when stretching. Go down and inhale when exhale

　　Souling and push-ups are based on the body's weight as resistance, and as strength training, the intensity is far less Enough, so it is recommended that fitness workers who "want to develop strong chest muscles" choose more training exercises such as barbell bench press, parallel bar arm flexion and extension, or weight-bearing push-ups, and use push-ups as warm-up before training.

　　In addition, it is recommended that girls practice this exercise more, which is very helpful for shaping the chest curve and removing fat on the back of the upper arm. Women are generally not strong enough, so they can practice with both knees touching the ground, and the difficulty of the movement can be greatly reduced.

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Further reading:

Where to practice downward/upper push-ups? How to do it?

The technical details of Spiderman push-ups

The Tiger Pump Inverted Push-ups Action Graphic Tutorial