How to do push-ups to train chest muscles?

There is probably no man who does not desire to have strong pectoral muscles, and women prefer men with broad chests, which makes them feel more secure. However, chest muscles cannot be trained in a few days. It is not something that can be done overnight. Many people do not have the perseverance to persist and give up after starting training. Push-ups are a common exercise for training chest muscles. Below, I will introduce the methods of push-ups to train chest muscles.

Push-ups primarily work the pectoralis major and triceps, while also working the anterior deltoid, serratus anterior, coracobrachialis, and other parts of the body. Generally, do 10-25 times in one set, rest for one minute and then do the next set. You can do three sets or more. The best effect is when you feel your muscles numb. Practice the following movements from easy to difficult:

Iron Ox Plowing

Use your fists or palms as a base of support. Place your hands on the ground and open your arms to 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.

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.

Inverted Pose

Beginners can do a handstand against a wall with their feet on the wall, their hands shoulder-width apart, their arms bent, and do push-downs. Later on, you can lift your feet off the wall to do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to your body balance when practicing.

After reading, you can't just memorize it in your head, you also have to practice it, experience and think about it, and feel the power of your muscles. In fact, as long as you use the right method and work hard, there will be no problem. In addition, when training your chest muscles, you should not only stick to the correct training methods, but also consume a lot of protein. You can eat some protein powder after exercise, which will help convert fat into muscle for better results.