Can push-ups train chest muscles?

For men, the pectoral muscles are the most eye-catching of all the muscles in the body. Neither a summer short-sleeved T-shirt nor a high-end tie shirt can hide the well-defined chest muscles. Having a pair of strong pectoral muscles is definitely one of the indispensable body curves for all handsome men. So can push-ups build chest muscles? Don’t worry, let’s learn about it together today!

STEP1 Horizontal position

Place your hands on the ground, shoulder-width apart. Stretch your arms out to support your body. Place the forefoot of both feet on the ground and support the weight of the body with both hands. Try to keep your body as straight as possible from your head to your ankles. Tighten your abdominal muscles, inhale, and bend your elbows to lower. When the elbow angle is less than 90 degrees, start to exhale, return to the starting position and repeat the movement.

Ideal number of sets: 15/set, 2 sets/time.

STEP2 Downward slope position

Place your feet on a bench that is 50cm high (it can be adjusted slightly according to your personal height) and support yourself with your hands on the ground. Lower your body until your chest almost touches the ground and then push up. This training method mainly targets the upper chest muscles and the front shoulder muscles. If conditions permit, you can also replace the bench with a fitness ball. In this way, in order to maintain balance, the body will mobilize more muscles to participate in the exercise, achieving better exercise results.

Ideal number of sets: 10/set, 2 sets/time.

STEP3 Clamp Arm Type

The movement is basically the same as horizontal push-ups, except that you should place your hands in front of your chest during the exercise, and keep your upper arms as close to the sides of your upper body as possible. The most standard movement is that when looking from above, the back should block half of each hand on each side.

Ideal number of sets: 10/set, 2 sets/time.

STEP1 Horizontal position

The movement is basically the same as a standard push-up. Place your hands on the ground, shoulder-width apart. Keep your arms straight to support your body. The difference is that instead of placing the forefoot on the ground, you now kneel on both knees, cross your calves and bend them naturally, so that your thighs and upper body are on the same plane and the center of gravity moves forward.

Ideal number of sets: 15/set, 2 sets/time.

Through the above introduction, I believe that friends have already known that they can develop a pair of strong chest muscles through push-ups. The above content introduces in detail some specific methods and steps of using push-ups to exercise chest muscles. Friends who are interested may wish to give it a try. You don't need to go to the gym to do these exercises, you can easily practice them at home.