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How to practice the middle seam of the chest muscles with push-ups? Illustration of the method of training the chest muscles with push-ups
How to practice the middle seam of the chest muscles? Illustration of the method of push-up exercise
Pushing up, according to the requirements of muscle building, the number must be controlled between 8 and 12. The chest muscles are divided into upper, middle, and lower sides; medial, middle, and outer sides.
Over the chest: upward slanting (head, high and low feet, body, and ground is 30 to 40 degrees)
Middle chest: lying flat (body is parallel to the ground)
The lower side of the chest: downward slanting (head, low feet, high and body is 30 to 40 degrees)
The inner side of the chest: narrow distance (both support the ground with both hands is narrower than shoulders) Strengthen triceps training
Middle chest: regular distance ( Support the ground with both hands is equal to shoulder)
Outer side of the chest: wide distance (support the ground with both hands)
Training plan for a day: 3 to 4 groups, 8 to 12 times per group; 2 to 3 groups, 8 to 12 times per group; 2 to 3 groups, 8 to 12 times per group; 2 to 3 groups, 8 to 12 times per group. Do not consider the support distance in the initial stage, and use regular distance. Dumbbells (filled with plastic bottles) 3 to 4 groups, 8 to 12 groups per group. At the same time, refer to dumbbells to train triceps postures.
How to practice push-ups in the middle: Movement recommendation: Narrow distance push-ups: Just do it with your palms together. I am not sure what it is called in Chinese, and it is diamond in English push up, the more your palms are close together, the more you practice the middle seam, the more you go out, the more you practice the edge, and so on.
A complete collection of methods for pectoral muscle exercises: //www.jianshen8.com/zhuanti/xiongji.html
1. Push-ups
2. Upward incline push-ups
3. Downward incline push-ups
4. One-handed push-ups
5. Narrow distance push-ups
6. Other types