How to do push-ups to train your pectoralis major?

In today's society, many girls like handsome men, so what is a handsome man? A handsome man is a man with a good face and figure. Therefore, many men work hard to become handsome men. First of all, you need to have attractive pectoral muscles. So how can you exercise to have strong pectoralis major muscles? Many people will choose to do push-ups at this time. Let me show you how to exercise your pectoralis major muscles by doing push-ups.

For push-ups, the number should be controlled within 8 to 12 according to the requirements of muscle building. The pectoral muscles are divided into upper, middle, and lower parts; inner, middle, and outer parts.

Upper chest: Upward tilt (head high, feet low, body at 30-40 degrees to the ground)

Middle chest: lying flat (body parallel to the ground)

Lower chest: Downward tilt (head low, feet high, body at 30-40 degrees to the ground)

Inside the chest: Narrow grip (hands supporting the ground narrower than shoulders) to strengthen triceps training

Middle of chest: normal distance (hands supporting the ground equal to shoulders)

Outside of chest: wide (hands support the ground with shoulder width)

One-day training plan: 3 to 4 sets of supine exercises, 8 to 12 times per set; 2 to 3 sets of incline exercises, 8 to 12 times per set; 2 to 3 sets of decline exercises, 8 to 12 times per set. Do not consider the support distance in the initial stage, use a constant distance. Do 3 to 4 sets of dumbbell (plastic bottles filled with water) flyes, 8 to 12 reps in each set. Also refer to the dumbbell triceps training posture.

Latissimus dorsi, biceps, forearms:

One-day training plan: Pull-ups: (If there is no horizontal bar) you need two benches and a wooden stick in the middle. Hold your hands on the wooden stick with your back to shoulder width, concentrate on your latissimus dorsi and biceps, and press your chest close to the wooden stick. Adjust appropriately to control the number to 8 to 12 times per set, 3 to 4 sets. Hold the wooden stick with both hands, and do 2 to 3 sets with wide and narrow grips, 8 to 12 times each. Do 3 to 4 sets of bent-over rows with dumbbells (you can use a plastic bottle filled with water), 8 to 12 times per set. Also refer to the dumbbell triceps training posture.

Deltoids, trapezius, abdominal muscles:

One-day training plan: Sit-up position, bend thighs to 45°, body at 90° to thighs, hook feet on objects, hold head with both hands and grab heavy objects, when abdomen contracts, body at 90° to the ground, lower to original position, keep abdominal muscles in a tense state at all times. 10 to 12 pieces per group, 3 to 4 groups. Then do leg sit-ups, holding the handrails with both hands and tying weights to your legs, for the same number of times and sets. When doing it sideways, reduce the weight slightly; when doing it bent over, you can exercise your back muscles. Other muscle action training postures.

Leg muscles: The weight-bearing method is slightly changed, and the posture is similar.

Summary: The effect will be better if you have a horizontal bar and dumbbells. Horizontal bar training method:

The horizontal bar can be used for many exercises such as pull-ups, straight-arm leg raises, L-shaped exercises, somersaults, forward and reverse handbars, and upside-down hangs. The parts generally trained include the chest, back, abdomen, upper arms, forearms and other parts. Same quantity as above.

Dumbbells are essential fitness equipment. They can replace many kinds of equipment. Generally, a pair of dumbbells should weigh about 60 kilograms.

Time period selection:

1. Morning period: Eat 100 grams of easily digestible food and a little milk 30 to 60 minutes before exercise.

2. Morning period: Exercise one and a half hours after breakfast.

3. Afternoon period: Start 2 hours after lunch or 2 hours before dinner, and eat 100 grams of easily digestible food 30 to 60 minutes before exercise.

4. Evening period: one and a half hours after dinner, and the exercise should end one hour before going to bed.

The muscle recovery period is 48 to 72 hours. Therefore, continuing to exercise the same muscle before it has fully recovered will be ineffective and will affect the effect of the exercise. Generally, small muscles are involved in exercise at the same time as large muscles are exercised. In this case, the best effect will be achieved if the muscles involved in the exercise are exercised on the same day. The requirements for the number of sets and repetitions are: 3 to 4 sets, 6 to 10 times, and 3 to 4 movements for large muscles; 2 to 3 sets, 8 to 12 times, and 2 to 3 movements for small muscles. Large muscles include: pectoralis muscles, latissimus dorsi, abdominal muscles, and legs. In the early stages of training, you should reduce the weight and increase the number appropriately. The number of exercises in each set refers to the number that can be completed in one go. For example, you can do 30 push-ups in one breath as a set, and you can only do 8 to 12 in each set until exhaustion. In this case, you need to put weight on your body to make you feel stressed and unable to do 30, and you can only do 8 to 12 at most. Rest for 60 to 90 seconds between each set, and rest for 2 to 3 minutes between changing exercises. The total exercise time should be 45 to 60 minutes, and should not exceed 90 minutes. You need to warm up for 5 to 10 minutes before exercise, and replenish 100 grams of food (1 skim bread, 1 to 2 egg whites) within 15 to 30 minutes after exercise.

The above information is about how to do push-ups correctly so that you can have charming pectoral muscles. You can refer to these methods. Another thing worth noting is that it is best not to do this kind of exercise within 1.5 hours after a meal to avoid discomfort. It should also be combined with a diet of fruits and vegetables, and you should keep doing it every day, but don't overdo it.