How to do push-ups?

Nowadays, more and more people are paying more and more attention to their bodies, and more and more people are paying attention to health preservation, especially sports health preservation is more popular among people. When walking in the park, you can see people exercising everywhere. Many people like to exercise in different ways. So how to do push-ups? What is the correct approach? Let’s take a look together!

Push-ups are one of the important contents of strength training. This exercise is often used in sports teaching, training and personal training. Its main function is to improve the muscle strength of the upper limbs, chest, waist, back and abdomen. This type of exercise is universal and effective, and because it requires little space and no equipment, it is a very simple, easy, yet very effective means of strength training. If you are interested, you can also have some small competitions.

Standard Action

To achieve a perfect starting position for push-ups, your body must be in a straight line from shoulders to ankles, and your arms should be

The hands should be placed at chest level, slightly wider than shoulder width apart. This ensures that each movement works your biceps more effectively.

When doing push-ups, you should take 2 to 3 seconds to fully lower your body, and your chest should eventually be about 2 to 3 centimeters from the ground; then, immediately push up and return to the starting position.

If you can't do a full push-up, you can also get on your knees. This is also a method you can choose when you can no longer complete formal push-ups but still want to continue exercising.

By body posture

According to body posture, it can be divided into three types: high posture, medium posture and low posture.

1. High-post push-ups refer to an exercise in which the practitioner's body posture is with feet low and hands high, and hands and feet are not on the same horizontal plane.

2. Medium push-ups

(Also known as standard push-ups or horizontal push-ups) means that when doing the exercise, the practitioner's feet and hands are on the same horizontal plane.

3. Low push-ups

It means that when doing exercises, the practitioner's feet are high and hands are low, and the hands and feet are not on the same level.

According to the distance between the hands

According to the distance between the hands, it can be divided into four types: super long distance, wide, medium and narrow

1. Super long push-ups

Mainly exercises the outer pectoralis major and biceps. When the elbow angle is greater than 135 degrees, the biceps brachii are mainly used for force

2. Wide-grip push-ups

It is about 1.5 times the shoulder width, 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).

The above is an introduction to some methods of doing push-ups. Push-ups can exercise arm strength very well and are also very helpful for abdominal muscle training. But it should be noted that any exercise will not have any effect if you do not persist, so you must stick to it. You can do two or three sets a day, and you will see the effectiveness of push-ups over time.