How to train chest muscles?

How to train chest muscles?

Maybe many of us have adopted various methods to help ourselves exercise our chest muscles. In fact, the most effective way to exercise chest muscles is to do push-ups. Push-ups can effectively help us exercise our own chest muscles and can achieve good exercise results. Moreover, the push-up exercise method is very simple, convenient and fast. Let's get familiar with how to exercise chest muscles.

1. Chest expansion. Use the palms of your hands as support points, open your arms as wide as your shoulders or wider than your shoulders, keep your back, waist and hips in a straight line, use your elbows to exert force, and bend your arms. This method mainly exercises the chest muscles, triceps in the upper arms and abdominal muscles.

2. Shoulder clamp style. The action is the same as above, except that the distance between the hands is narrower, and the fists are used as support points, with the knuckles facing forward. This method exercises arm strength and can increase wrist strength and fist hardness. When practicing, you should pay attention to the fact that the selected supporting surface can be soft at first and then hard, and your wrists should be kept taut when supporting to avoid sprains.

3. Iron ox plowing style. Use your fists or palms as a base of support. Place your hands on the ground and open your arms to shoulder width. Keep your toes on the ground and your hands and feet parallel. Push your head diagonally forward, use the forefoot, hands, neck, and waist together, and at the same time lower your waist and stick it to the ground. Then lift your hips, lower your waist, pull your body back, and the movement is complete. Just repeat the forward and backward movements repeatedly. This exercise focuses on the neck and strengthens the back muscles, wrists, and ankles.

4. Finger exercises. The ten fingers are mainly used as support points, and other movements are the same as the previous two methods. As the strength increases, the number of fingers touching the ground can be reduced gradually. This method mainly exercises finger strength, enhances the hand's grip, grasping power, and combined force, and allows the force to penetrate the fingertips. It should be noted that if the finger strength is not enough to support the body, you can first practice with your fingers against the wall and support your body diagonally. After your finger strength gradually increases, gradually place them on a horizontal surface to practice in order to prevent finger injuries.

Push-ups, dumbbells and other exercises are all very good ways to exercise the chest muscles. We can all use the above methods to exercise, especially some athletes should increase the intensity of exercise. At the same time, we must insist on exercising every day and never give up halfway, otherwise we can not achieve good exercise results.

<<:  How to train triceps

>>:  How to get a vest line?

Recommend

What exercises can strengthen the lungs?

Everyone wants to be healthy, because only in thi...

How to train back muscles during fitness?

Training the back muscles is also a very importan...

Sit-ups back pain

Exercise is something that many people do regular...

Stretching yoga makes you slimmer!

Stretching yoga is also a common yoga exercise me...

Eight kinds of leisure sports are the most nourishing

Exercise can not only exercise people's physi...

The back needs to have such a curve to be perfect

Whether the back is straight or not directly dete...

How to protect your knees when jogging?

Jogging has gradually become a national sport in ...

What are the beginner's tips for skiing?

People who go skiing all want to become better sk...

What is the weight loss fitness plan for boys

We all know that if boys want to lose weight, it ...

Can I practice yoga if I have spondylitis?

With the rapid development of the economy, some p...

What are some push-up exercises for your biceps?

Whether you are a man or a woman, I believe every...

How to do full body stretching exercise

Whole-body stretching is a very good exercise tha...

What should children pay attention to when doing sports?

Teenagers are in the period of growth, so many sp...

What is the intensity of exercise?

The intensity of our exercise is divided into thr...

What are the benefits of push-ups?

Doing push-ups is very tiring, but there are stil...