How to train chest muscles with push-ups

Push-ups are a very convenient way to exercise. They do not require any special sports equipment. They are very good for exercise. The important thing is that push-ups are an exercise that can help us exercise our chest muscles. Some people who have just started exercising may not be able to do standard push-ups, so at this time they can use the wall to practice the basic push-up movements. Simply put, put your feet together, stretch your arms out against the wall, as wide as your shoulders, and then bend your elbows until your forehead touches the wall.

1. Stand facing a wall with your feet together, arms extended and shoulder-width apart, and 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)

How to do push-ups at home to train chest muscles

2. 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 exercise 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 exercise.

People with a certain physical foundation can directly do standard push-ups. This type requires both hands to be on the ground, and both legs and feet should be in the shape of an ice dragon. Both hands still need to be as wide as the shoulders, and then still bend the elbows, until the chest and the ground are about a fist away. Note that the elbows must be tightened to the back, so that the chest muscles can be exercised.