Can push-ups build muscle?

With the development of the times, people have begun to pay more attention to their overall beauty. Not only men, but many women have also begun to do some simple physical exercises to seek a more perfect body. There are also many people who cannot go to the gym for various reasons and can only exercise at home. So, if you simply do push-ups for exercise, can you develop a perfect body and build muscles?

To achieve a perfect starting position for push-ups, your body must remain in a straight line from your shoulders to your ankles, and your arms should be placed at chest level, with your hands slightly wider than your shoulders. This ensures that each movement works the triceps more effectively. When doing push-ups, you should take 2 to 3 seconds to fully lower your body, and your chest should eventually be about 2 to 3 centimeters from the ground; then, immediately push up and return to the starting position. If you can't do a full push-up, you can also get on your knees. This is also a method you can choose when you can no longer complete formal push-ups but still want to continue exercising.

The main muscle groups exercised by push-ups are the pectoralis major and triceps, while they also exercise the anterior deltoid, serratus anterior and coracobrachialis as well as other parts of the body. Its main function is to improve the muscle strength of the upper limbs, chest, waist, back and abdomen.

Sports posture

According to body posture, it can be divided into three types: high posture, medium posture and low posture.

1. High-post push-ups refer to an exercise in which the practitioner's body posture is with feet low and hands high, and hands and feet are not on the same horizontal plane.

2. Medium push-ups (also called standard push-ups or horizontal push-ups) are exercises in which the practitioner's feet and hands are on a horizontal plane.

3. Low-post push-ups are exercises in which the practitioner's feet are high and hands are low, and the hands and feet are not on the same horizontal plane.

Modified Push-up: Stretch and relax your back and muscles.

The modified push-up stretches your shoulders, back, and hips, and strengthens your chest and core muscles.

Modified Push-up 1

1. Stand with your legs together and raise your hands above your head. Inhale, draw your belly button in, tighten your buttocks, and stretch your arms high, just like you stretch when you wake up in the morning.

Improved Push-up 2

2. Inhale, stretch your arms forward and then down, forming an arc, as if you are stretching your spine, starting from the head down, then the neck and upper back, and finally bending the lower back forward. As you stretch, let your arms reach forward. Finally, place your hands on the mat in front of you.

Improved Push-up 3

3. Inhale, lower your chest, and do push-ups. If your lower back feels a little tight, gently lift your hips and then tighten them.

Improved Push-up 4

4. Inhale, slowly withdraw your hands and return to the state of action 3. As you move upward, keep your head hanging down, and just "stack" one spine at a time. Stand up straight and then raise your head.

Improved Push-up 5

5. Maintain the posture of action 4 and do 8 push-ups. Inhale when going down and exhale when coming up. Try to slow down. Keep your abdomen tight and buttocks squeezed.

It is also because push-ups can be done anytime and anywhere and do not require any auxiliary tools that determine the choice of most people. Can push-ups help build muscles? Therefore, in addition to standard movements, you should also develop a more detailed exercise plan and persevere in it. At the same time, combine it with a reasonable diet and necessary energy supplements. In the long run, you will be able to build the ideal chest muscles in your mind by doing push-ups.