Standard push-ups can better exercise the chest muscles
Everyone can do push-ups, but there is no standard that everyone can do them. Push-ups are the simplest way to exercise the chest muscles, and they don’t require any equipment and can be done at any time. Want to do it right? Please refer to the picture below:
Action essentials:
1. Support both hands on the ground or on a support, the distance between the hands is slightly wider than the shoulders, the whole arms are straight, both shoulders Lift your chest slightly forward so that the vertical line of your shoulder joints is at an angle of 10 to 15 degrees with the ground. Keep your legs together and support them with your toes on the ground. Keep your chest up and your torso tight.
2. Raise your head forward so that the pectoralis major muscle has a full sense of stretch and is in the "peak contraction" position, and pause for a moment. When pushing up, always maintain your body position until your arms are straight. Repeat
Target exercise area: Mainly exercise the lines and shape of the entire pectoralis major muscle group.
Notes:
1. Pay attention to the difference in target muscles with different grip distances: For push-ups with a narrow grip, keep the elbows inward and close to the body It is beneficial to develop the strength of the triceps brachialis; push-ups with a wide grip and a slight abduction of the elbows are beneficial to the development of the strength of the serratus anterior muscle of the pectoralis major. Both of them take into account each other in developing the strength of the triceps brachii and serratus anterior pectoralis major, mainly in different primary and secondary exercises. In order to maximize the concentration on the pectoralis major and minimize the participation of the triceps and deltoid muscles, you need to maintain a wide grip when performing push-ups.
2. When supporting with bent arms, fully lower the shoulders and lengthen the pectoralis major muscles, and do not lift the hips or collapse the waist when supporting upwards.
Standard action essentials for various push-ups: //www.jianshen8.com/zhuanti/tushou .html
