How to do 8-style push-ups

Men all want to have sexy and strong pectoral muscles. So, simple exercise can help men develop sexy pectoral muscles. But I believe that everyone is not very clear about which kind of exercise can best train their pectoral muscles? There are many ways to train your pectoral muscles. Next, I will introduce to you the following 8 push-ups to build perfect pectoral muscles.

1. Chest expansion.

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

2. Shoulder clamp style.

The action is the same as above, 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.

3. Iron ox plowing style.

Use your fists or palms as a base of support. 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.

4. Finger exercises.

The ten fingers are mainly used as support points, 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.

5. Carp lying on lotus pose.

Lie on your side, with one fist or one palm on the ground (usually one fist), support yourself diagonally on the ground, and cross your legs. For example, support the ground with your right fist, stretch your left arm upward, and make your arms into a cross shape to maintain your body balance. Support yourself with the inside of your left foot and the outside of your right foot. When you push yourself down with your arms bent, use your waist to exert force, and tilt your head and waist back like a coiled carp. Then return to the original position and push yourself down repeatedly.

This method mainly exercises the strength of the deltoid muscles (commonly known as "tiger head muscles"), upper arms, waist and abdomen. If you don't have enough strength when practicing, you can choose a softer ground first and use all your arm strength.

6. Inverted pose.

Beginners can do a handstand against a wall with their feet on the wall, their hands shoulder-width apart, their 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.

7. Weight-bearing exercises.

The movement is the same as the chest expansion and shoulder squeeze, except that you place a heavy object, such as dumbbells, on your back. After your arm strength increases and your body movements become coordinated, the weight of the weights can be increased gradually.

8. Practice with single palm or single fist.

The movement is the same as the chest expansion and shoulder squeeze, but one palm or one fist is on the ground, and both hands are alternately supported on the ground while doing the movement. This method mainly exercises single-arm strength. If your arm strength is not enough, you can practice on a slope at first. As your strength increases, gradually raise the support point of your feet. Finally, you can support yourself with one palm, one fist, or even one finger, and stand upside down. Practice gradually.

1. Changes in the distance between the two hands:

Place your hands slightly wider (or narrower) than your shoulders, with your elbows open and parallel to the ground.

As long as your hands are not equal to shoulder width, the difficulty of push-ups will increase accordingly. The method that is slightly wider than the shoulder distance focuses more on training the arm and shoulder muscles; the method that is slightly narrower than the shoulder distance focuses more on training the chest and back muscles.

2. Changes in techniques and footwork:

The techniques can be divided into three forms: full palm support, fist support and finger support. From the direction, they can be divided into three types of support postures: fingertips forward, inward and outward. Full palm support means supporting the ground with the entire palm; fist support means supporting the ground with a clenched fist; finger support means supporting the ground with the first joint of the fingers. Finger support requires great strength and is the most difficult. There are two types of foot techniques: feet together or apart. You can also use the instep or arch of the foot to support the ground.

3. Changes in body tilt posture:

When doing high push-ups, the practitioner's body is with feet low and hands high, and hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Medium push-ups, in which the practitioner's feet and hands are on the same level, are suitable for general exercisers. When practicing low-post push-ups, the practitioner's body is with feet high and hands low. The feet can be placed on a low stool or the edge of the bed, and the hands can be supported on the ground. The hands and feet are not in the same plane. This posture puts the weight of the whole body on the upper limbs, which requires a high level of physical fitness from the fitness enthusiast.

4. Changes in exercise frequency:

You can combine fast and slow exercises, do it quickly a few times and then slowly a few times; you can also count at a time to calculate the number of exercises per unit time, or you can simply count and do push-ups continuously until you are exhausted. Changes in frequency can better stimulate muscle growth, and by using them crosswise, you will not feel tired easily during exercise.

Through the above introduction, everyone understands. Push-ups are good for exercising the abdominal, back and chest muscles, and can be done in many different ways to achieve unexpected fitness results. However, the editor needs to emphasize that you must pay attention to body balance when practicing, and the movements of various parts must be coordinated, so that the muscles are evenly loaded and the exercise effect will be better.