Do push-ups really train your pectoralis major muscles?

Push-ups are a very popular sport. Through push-ups, you can not only build muscles but also increase the strength of your arms. Many people now often use push-ups. Even though push-ups are very simple, you only need to support your body with your arms outstretched and exert force, and move your body up and down to stimulate your pectoralis major. Every man wants to have a perfect body, so are push-ups effective in training pectoralis major?

Narrow-grip push-ups build arm strength. Wide-grip push-ups work the pectoralis major. There are at least 8 ways to do push-ups.

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.

In fact, push-ups are a very convenient exercise. Through push-up exercises, you can not only exercise arm strength, but also train the pectoralis major muscles. And it should be noted that there are several movements in the push-up exercise, and you cannot use too much force. If you use too much force, it will easily cause physical exhaustion. It should be noted that push-ups require a combination of work and rest, and a step-by-step approach.