What muscles can push-ups train?

Push-ups are one of the most common exercise movements, along with sit-ups. But men do more push-ups, while women do more sit-ups. Push-ups are an exercise that works muscles throughout the body. Not only can you exercise your arm muscles, but you can also exercise your back muscles, abdominal muscles, leg muscles and so on. However, there are certain requirements for the method of push-ups. Next, we will introduce the push-up exercise method.

①Hold a 600ml bottle of mineral water in each hand and let them hang naturally on both sides of your body. With your palms facing down, straighten your arms and lift the bottle to your sides until it is at shoulder height, then return to the previous step.

② Hold a 600ml mineral water bottle in each hand and let them hang naturally on both sides of the body. With the palm of your left hand facing upwards, lift the bottle forward to shoulder height, then put it back to your side and repeat with your right hand. At the same time, lift the bottle forward to shoulder height with both hands and then return it to your side. Repeat 1-2 times and do it 15 times.

① Wall push-ups

Stand facing a wall with your feet together, your hands shoulder-width apart and chest-high on the wall, and your feet one foot's distance back from your pelvis. Lean your body weight forward until your elbows are bent at 90 degrees, allowing your heels to slightly lift off the ground as you lean forward, and keep your back straight.

② Incline push-ups

Use two sturdy and stable stools to support your left and right hands respectively, with your hands wider than shoulder width apart, your body in a plank position at a 45° angle to the ground, then bend your elbows to let your center of gravity sink until your elbows form a 90-degree angle, and then straighten them. Repeat 12-15 times. The wider your hands are, the more your pectoralis major muscles will be worked. When the distance between the hands is about the same as the shoulders, the effect of shaping the arm lines is more obvious.

③Wide Incline Push-ups

Find a sturdy chair that will not slide, place your hands shoulder-width apart, stretch them out on the chair to support your body weight, put your feet together and point them back with your toes on the ground, your back and legs in a straight line, and your body at a 45-degree angle to the ground. Keep your body straight and sink down until your elbows are bent to 90 degrees, and stay for 1-2 seconds.

The article introduces some push-up training methods. After mastering the most basic push-up methods, you can perform some fancy push-up training methods. Add some movement, or change the format. For example, plank, side plank, etc. are all upgraded versions of push-ups, and can exercise muscles throughout the body.