What muscles do push-ups train?

Push-ups are generally a good exercise for training the abdominal muscles and arm muscles. When training muscles in different parts of the body, different postures can be adopted. This can be more targeted and achieve better training effects. Let's take a look at what are the better ways to help train the abdominal muscles when doing push-ups.

Carp lying in lotus pose.

Lie on your side, with one fist or one palm on the ground (usually one fist), support yourself diagonally on the ground, and cross your legs. For example, support the ground with your right fist, stretch your left arm upward, and make your arms into a cross shape to maintain your body balance. Support yourself with the inside of your left foot and the outside of your right foot. When you push yourself down with your arms bent, use your waist to exert force, and tilt your head and waist back like a coiled carp. Then return to the original position and push yourself down repeatedly.

This method mainly exercises the strength of the deltoid muscles (commonly known as "tiger head muscles"), upper arms, waist and abdomen. If you don't have enough strength when practicing, you can choose a softer ground first and use all your arm strength.

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.

Weight-bearing exercises.

The movement is the same as the chest expansion and shoulder squeeze, except that you place a heavy object, such as dumbbells, on your back. After your arm strength increases and your body movements become coordinated, the weight of the weights can be increased gradually.

Practice with one palm or one fist.

The movement is the same as the chest expansion and shoulder squeeze, but one palm or one fist is on the ground, and both hands are alternately supported on the ground while doing the movement. This method mainly exercises single-arm strength. If your arm strength is not enough, you can practice on a slope at first. As your strength increases, gradually raise the support point of your feet. Finally, you can support yourself with one palm, one fist, or even one finger, and stand upside down. Practice gradually.

It is emphasized that attention should be paid to body balance during exercise, and the movements of various parts must be coordinated, so that the muscles are evenly loaded and the exercise effect will be better.

In fact, doing push-ups will have a good training effect on the back, elbow and chest muscles. You can change the exercise patterns at ordinary times. This will not only reduce the boredom brought by a single exercise, but also allow more muscles to participate in the exercise during the change, thereby better exercising the body muscles.