Will push-ups reduce arm size?

Many people, especially boys, dream of having strong, muscular arms. Almost all boys like to do push-ups because they think it can increase the arm muscles, and the arm muscles can best show a man's majestic and strong aura. But can doing push-ups really reduce arm size? Let us understand this issue together below, and hope it will be helpful to everyone.

Which arm muscles do push-ups train?

Push-ups for triceps

Triceps

The triceps brachycephalic muscles are simply called triceps (singular and plural). However, the term triceps (Latin for "three-headed") could mean that all bones have three origins. The three heads have the following names:

"Long head": infraglenodi knot shoulder blade

"Lateral head": the superior lateral and radial (spiral) concavities of the axis of the posterior humerus.

"Middle head": radial (spiral) concavities medial and inferior to the shaft of the posterior humerus.

Action essentials

Lie face down on the floor. Place your hands flat and almost touching your shoulders, with your fingertips facing forward and your abdomen contracted. The hand position is similar to that of a bench press, but in order to maximize the stimulation of the triceps, your hands should be parallel to your chest and about shoulder-width apart, with your elbows close to your body. Keep your body in a straight line from head to toe throughout the movement, with your eyes looking at the floor. Place your feet perpendicular to the ground with your toes pressed against the ground, stretch your legs outward, and then start doing push-ups. Exhale as you extend your arms. Keep your elbows tucked in and use your triceps to push your body up, with your arms fully extended. At the bottom of the movement, either lightly lock your elbows or extend them back to the point where they are just unlocked. Pause. Then lean down again. Inhale on the way down and hold your breath at the bottom of the movement. To keep the target muscles in a constant state of tension, do not relax and rest on the floor. Just pause for ten seconds and then continue.

Training elements

When: Do tricep pushups at the end of a chest or tricep workout

Training sequence: A standard set of bench press, dips, and triceps extensions.

Amount of exercise: three groups. Do 12-15 reps per set, keeping the rest period between sets to 60 seconds or less.

Tips

When practicing, try to put your hands in a diamond or triangle shape (fingers to fingers and thumbs to thumbs of both hands). During the movement, slightly extending the elbows outward can increase the difficulty of the movement. Get more triceps burn.

Keeping your elbows tucked in will reduce stress on your pectoralis muscles and anterior deltoids and further isolate your triceps.

Keep your body in a straight line and your upper body tight throughout the movement. Looking straight down reduces strain on your neck.

As a more advanced variation, place a pair of dumbbells shoulder-width apart and underneath your chest. Do push-ups by holding the dumbbells with a Chinese grip (palms facing inward). Try to press your chest down until it touches the ground. This will increase your range of motion. When using dumbbells, be careful not to let them rock or roll.

To intensify the burn, do a set of diamond hand or standard triceps push-ups immediately after doing the triceps push-down (a compound set). If you can do more than 15 reps in each position, have a helper hold your upper back for added resistance. If you can't do this several times, try bending your legs. Move your knees, not your feet. Place on the ground to complete the movement.

Push-ups are mainly performed using one's own body weight, so different methods can be used to increase training intensity during fitness, which can make exercising the body more effective.

Therefore, I think readers have a deeper understanding of the question of whether push-ups can help reduce arm size. Effective methods of doing push-ups must be adopted to truly achieve the goal of reducing arm size through push-ups. Appropriate exercise plans must be developed, effective training must be carried out in stages, the correct movements must be understood, and attention must be paid to standard movements. If the movements are not standard, no matter how many times you do them, it will be useless.