What is the push-up exercise method?

Push-ups are a very simple exercise method. They are not restricted by venues and can be performed anytime and anywhere. Therefore, they are very popular among some men. Regular push-up exercises can not only improve arm strength, but also help the formation of abdominal muscles. However, for beginners of push-ups, it is very important to master the correct push-up practice method. Let me give you a detailed introduction to the push-up practice method!

Although push-ups are simple in movements, they come in a variety of forms. According to body posture, they can be divided into three types: high, medium, and low; according to distance, they can be divided into four types: narrow, medium, wide, and extra-long. Here are some correct ways to do push-ups.

Methods/Steps

Iron Ox Plowing

1. This method allows you to use your fist or palm as a support point. 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.

Inverted Pose

2. If you are new to handstand push-ups, you can stand upside down against a wall, with your feet on the wall, your hands shoulder-width apart, your 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.

Shoulder

3. The movement is similar to the chest expansion style, 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.

Chest expansion

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

Finger exercises

5. The support points for finger exercises are mainly the ten fingers, 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.

The above are some practice methods for push-ups. There are many types of push-ups. As a beginner, it is best to start with the most basic push-ups. When you first start learning, you must grasp the degree and don’t practice excessively. If you practice too much, it may cause stomach pain. You must learn to proceed step by step and take it slowly.