Pushups: a diagram tutorial on correct methods and methods for pushups

Push-ups: The correct way to do and how to do push-ups and diagram tutorial

Push-ups are generally used as compensation movements for training pectoralis major muscles after bench press to practice to stimulate the pectoralis major muscles more deeply. Of course, due to the lack of equipment restrictions, it is one of the best choices for ordinary people to exercise. (The pectoralis major muscle training plan allows you to have a good-looking pectoralis major muscles.)

Target training area: mainly exercise the lines and shapes of the entire pectoralis major muscle group. (Body shaping course teaches you how to train pectoralis major muscles)

Action tips:

1. Support both hands on the ground or bracket. The distance between the hands is slightly wider than the shoulders. The whole arm is straightened, and the shoulders and chest are slightly forward, so that the vertical line of the shoulder joint is at an angle of 10 degrees to 15 degrees with the ground. The legs are together and support them with the toes. Keep the chest straight and tighten the waist.

2. Lift the head forward to make the pectoralis major muscle have a full sense of stretching. In the "peak contraction" position, stop. When supporting upward, always maintain the posture of the body until the arms are straightened. Repeat

Precautions:

1. Pay attention to the different grip distances for the target muscles. The difference between flesh: Push-ups with narrow grip distance, tightening the elbows against the side of the body is beneficial to the strength of the trichondria muscle; push-ups with wide grip distance, slightly abduction of the elbows are beneficial to the strength of the serratus anterior muscle that develops the pectoralis major muscle. Both of them take into account the strength of the triceps anterior muscle to develop the serratus anterior muscle, mainly the main and secondary. If you want to concentrate on training the pectoralis major muscle to minimize the participation of the triceps and deltoid muscles, you need to maintain a wide grip distance for push-ups.

2. When flexing your arms, you should fully sink your shoulders and lengthen your pectoralis major muscles. Do not lift your buttocks or collapse your waist when supporting upwards.

3. Push-ups can be used in various other forms:

Upgrade push-ups: raising the position of both hands, suitable for beginners and people who are not strong enough

One-hand push-ups: It is helpful to change the imbalance between the two sides of the chest muscles

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