How to do two-handed push-ups?

When doing some exercises, especially for beginners, the movements must be standardized and in place, so that the effect of the exercise will be better. In order to make their chest muscles more developed and their eight-pack abs more eye-catching, many boys often choose push-ups because this exercise is not restricted by venue or equipment. So, if you are doing two-handed push-ups, how should you do it?

Basic movement wall push-ups

Stand facing a wall with your feet together and your arms extended shoulder-width apart, with your hands flat on the wall. Bend your elbows until your forehead touches the wall. Then push yourself back to the original position. (Suitable for people with weak physical foundation or those recovering from injuries)

Knee push-ups

Keep your feet together and knees on the ground. Stretch your arms straight out, shoulder-width apart. Place your hands directly below your chest, with your palms flat on the ground. Keep your ankles together and your body in a straight line without sticking your butt out or slouching your waist. Bend your elbow with one knee as a fulcrum, lift yourself one fist away from the ground and then push yourself back to the original position. (This movement is suitable for women and for warming up before starting formal exercise) If you can do more than 30 at a time, you can consider the next movement.

Standard push-up

·Put your hands on the ground and stretch your legs straight back. Stand with your legs and feet together, and your hands shoulder-width apart. The hips are in line with the spine. Then bend your elbows until your chest is just a fist's distance from the ground. Note: Be sure to keep your elbows tight against your back so that you can better exercise your chest rather than your arms. (If you can do more than 20 standard push-ups at a time then you can move on to the next position)

Narrow Grip Push-ups

The starting position of the narrow-grip push-up is basically the same as that of the standard push-up, but the hand position is changed so that the tips of the two index fingers touch each other. Then slowly lower your body so that your chest and the backs of your hands are touching. Then push yourself back to the original position. (This posture not only exercises the chest, but also has relatively high requirements on the arms, and can exercise the upper limb strength in all directions)

When beginners just start doing push-ups, they should not be too eager for success. They can start with the most basic push-ups. If they cannot do too many, it does not matter if they do one or two. As long as they can persist, they will gradually be able to do more push-ups. After you have mastered one posture, move on to the next one, being steady and cautious so as not to hurt yourself.