What is the most effective way to train chest muscles?

I believe that everyone has done push-ups to some extent. Every time I do push-ups, I feel very tired and it takes me half a day to recover after finishing. The next day, many parts of your body will be sore and painful, including the chest muscles. From this we can see that push-ups can exercise the chest muscles. So here I will introduce to all of you who are training your chest muscles or want to train your chest muscles the most effective way to train your chest muscles is through push-ups.

Currently, push-up movements are mostly divided into four types based on the distance between the hands: extra long, wide, medium, and narrow.

1. Ultra-long distance push-ups mainly exercise the lateral pectoralis major and biceps brachii. The greater the elbow angle, the greater the force exerted by the biceps.

2. Wide-grip push-ups

It is generally 1.5 times the shoulder width, and it mainly exercises the outer side of the pectoralis major, while developing the anterior deltoid and triceps.

3. Mid-range push-ups

Slightly larger than shoulder width, mainly exercises the middle part of the pectoralis major (increases thickness), while developing the anterior deltoid and triceps

4. Narrow Grip Push-ups

Smaller than shoulder width, place both hands in front of both nipples, mainly exercise the anterior deltoid and triceps, while developing the inner side of the pectoralis major (chest groove)

Push-ups are mainly performed using one's own body weight, so different methods can be used to increase training intensity during fitness, which can make exercising the body more effective.

For example, you can increase the intensity of the exercise by raising your feet, or by adding weights, one-handed push-ups, etc. You can also try the three forms of full palm support, fist support and finger support, but be careful and pay attention to safety. Currently, it is more popular to raise both arms to increase the depth of the chest sinking to exercise.

At the same time, many friends have also found that doing push-ups for a long time will cause a certain degree of pain in the wrists. This is a normal phenomenon because all the weight is on our arms and wrists. If you encounter this situation, you should rest well. You can consider using a hand stand to help relieve the pressure on your hands, which will be much better. No matter when, you should keep exercising.