How to train your lower chest muscles with push-ups

Nowadays, people pay more and more attention to their physical health, and they will achieve this goal through exercise. There are many exercises we see in our daily life. Many people are busy with work and have no time to exercise. Push-ups are a very good way. It can strengthen the body and exercise our cardiopulmonary function. Let us learn about how to train the lower chest muscles with push-ups.

1. Change the distance between the two hands: the hands are slightly wider (or slightly narrower) than the shoulders, and the elbows are 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 hand and foot techniques: Hand techniques can be divided into three forms: full palm support, fist support and finger support. In terms of 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 posture with body tilt: 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 horizontal plane. 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 fixed time to calculate the number of exercises per unit time; you can also simply count, and the practitioner does push-ups continuously until exhaustion. Changes in frequency can better stimulate muscle growth, and by using them crosswise, you will not feel tired easily during exercise.

When practicing push-ups, you should proceed step by step, from easy to difficult. Before doing them, you should fully massage, swing, and stretch your upper limbs to prevent muscle stiffness. During practice, you should find the push-up form that suits you and control the exercise load reasonably.

However, I personally think that push-ups are not intense enough for training the chest muscles. I suggest that you do more heavy-duty training exercises such as barbell bench press and parallel bar dips, and use push-ups as a warm-up before training. Generally, you can do flat push-ups at the beginning, but this will make your lower chest muscles larger and the upper part smaller, which are not perfect chest muscles. At this time, you should lift your legs, such as putting them on a stool, and then still support your hands on the ground, so that you can exercise your upper chest muscles. Generally, you inhale when you are close to the ground, and exhale when you are away from it, which can better stretch your chest muscles. Generally, the number of push-ups in a set is 10-25 times. Rest for one minute and do the next set. You can do three sets or more, but you can also do one set. The best effect is when the muscles are numb. Then rest for a day or two before doing it again, and maintain high-protein food. This is the standard push-up method.

The above is the push-up exercise method for training the lower chest muscles. During the exercise process, you still need to master various small skills, such as the distance between the two hands, the changes between the hands and feet, etc. These small skills can enhance our own energy on the one hand, and on the other hand, appropriate and qualified movements can play its unique effect. I hope the above information can help everyone.