How to do push-ups to train your chest muscles

Most boys want to have sexy pectoral muscles, but they cannot go to the gym on time due to work and study. If they simply rely on doing push-ups to exercise their pectoral muscles, they also need to master the skills. How can they do push-ups to exercise their pectoral muscles with half the effort? Let’s take a look at these little tricks below.

The pectoral muscles can be divided into the thoracic upper limb muscles and the intrinsic thoracic muscles.

(1) Pectoralis major and thoracic muscles: They all originate from the outside of the thorax and end at the upper limb girdle bones or humerus. They mainly include the pectoralis major, pectoralis minor, and serratus anterior. The pectoralis major is located superficially, covers most of the front of the thorax, and is fan-shaped, wide and thick. It originates from the medial half of the clavicle, sternum and the 1st to 6th costal cartilages, and the muscle bundles of various parts gather outward and end at the greater tuberosity ridge of the humerus with flat tendons.

Function: It can adduct and internally rotate the humerus; when the upper limbs are raised and fixed, it can lift the trunk and ribs to assist in inhalation.

The pectoralis minor is located deep to the pectoralis major and is triangular in shape. It originates from the 3rd to 5th ribs and inserts on the coracoid process of the scapula.

Function: Pulls the scapula forward and downward; if the scapula is fixed, it can lift the 3rd to 5th ribs to assist in inhalation.

The serratus anterior muscle is located on the side of the thorax. It originates from the outside of the upper 8 or 9 ribs with muscle teeth. The muscle bundle runs posteriorly and medially, passes in front of the scapula, and ends at the medial edge of the scapula.

Function: It can pull the shoulder blade forward and make it close to the thorax; if the shoulder blade is fixed, it can lift the ribs and assist in inhalation. When the serratus anterior muscle is paralyzed, the inner edge of the scapula rises, which is called "winged scapula".

(2) Proper pectoral muscles: They participate in the formation of the thoracic cage. They are mainly external intercostal muscles and internal intercostal muscles in the intercostal spaces. The external intercostal muscles (intercostales externi) are located in the shallow layer of each intercostal space. They start from the lower edge of the rib, and the muscle bundles extend obliquely forward and downward to end at the upper edge of the next rib. In the gap between the costal cartilages, there are no external intercostal muscles, which are replaced by the external intercostal membrane formed by connective tissue.

Function: The external intercostal muscles can lift the ribs and assist in breathing.

The internal intercostals muscles (intercostales interni) are located deep to the external intercostals muscles. The direction of the muscle bundles is opposite to that of the external intercostals muscles. The posterior muscle bundles only reach the costal angle and are replaced by the endocostal membrane formed by connective tissue. The internal intercostal muscles can lower the ribs and assist in exhalation.

Three principles must be strictly followed in chest muscle training: 1. Long-term training; 2. High-volume and high-intensity exercise; 3. Use correct form (correct movements). In addition, full stretch or expansion is an important factor in achieving complete contraction of the pectoral muscles. The range of stretch and contraction of the pectoral muscles can be increased by moving the shoulders and latissimus dorsi forward and backward. Secondly, always maintain the order of main exercises: flat bench press, incline dumbbell bench press and incline dumbbell fly for 12 weeks, and complete chest muscle training 2 times a week. Always warm up before major exercises. For example, for the bench press, you need to do 3 sets of warm-up: the first set is 12 times with a barbell, the second set is 20 times with light weight, and the third set is 6 times with the weight of formal training. As for the incline dumbbell bench press and incline dumbbell fly, you can do 1 set of warm-up for each, using light weights and related movements to gradually become familiar with them. At the end of each month's training, appropriately change and reorganize some supergroup exercises. This new combination of supergroups will produce a strong stimulation to your chest muscles.

Most people are too eager for quick success. How can they achieve the desired results without persistence and sweat? Based on the above understanding, you first need to have the correct movements and understanding of push-ups to exercise your chest muscles, then make a detailed plan and stick to it. As long as you persist for many years, you will not be afraid of not meeting your expectations!