How to train upper chest muscles with push-ups

Generally speaking, when we say a man has a good figure, his chest muscles must be quite eye-catching. Many people will envy men with broad and firm breasts. Nowadays, bodybuilding covers an increasingly wide range of areas, and men's push-up bodybuilding is also very popular, because push-ups are a chest training method that highlights a man's charm. Many men win the favor of women with their muscular bodies. This requires more exercise in daily life, push-ups are a good choice. Next, let’s talk about how to train the upper pectoral muscles with push-ups.

How to do push-ups:

1. Place your hands slightly wider than shoulder width apart, support yourself with your arms, straighten your body, put your toes on the ground, lean your shoulder blades slightly forward, raise your head slightly, and look at the ground.

2. Exhale, bend your elbows and keep your upper arms close to your sides, then slowly lower them to the lowest position. Tighten your shoulder joints, fully stretch your pectoralis major muscles, lean your head forward, and pause when you feel your chest cavity fully expanded. As you exhale, stretch your arms until your arms are straight and your chest is lifted. Keep your whole body upright, pause for a moment, and then repeat the exercise.

Key points of push-ups: fingers move forward, straight into support, shoulder joints should lean forward 10 to 15 degrees. When you push up, your body should rise slightly forward in an arc, allowing your chest to stick out forward, and your mind to focus on your chest. Keep your breathing rhythm even, inhale when you descend, and exhale when you push yourself up.

Decline Push-ups

Put your feet on a chair for support, place your hands on the ground as wide as your shoulders, straighten your body, and naturally let your face look down and retract your chin. Use your feet as support to lower your body until your chest almost touches the ground, stay there for 2 to 3 seconds, then slowly push up. Perform repetitive movements.

Action points: Put your hands on the ground, support yourself on the toes of the stool, and lean your body down. When you reach the lowest point, do your best to keep your hands, elbows, and shoulders in the same plane. Keep your breathing rhythm even, inhale when you fall, and exhale when you rise

Supine Dumbbell Fly

Action points: Lie flat on a bench with your legs apart and hold the dumbbells with your palms facing each other. When you lift your arms upward with force, keep your arms slightly bent, and straighten your chest and tighten your pectoralis major muscles.

Upper chest muscle training method:

1. Place your hands slightly wider than shoulders, support yourself with your arms, straighten your body, put your toes on the ground, tilt your shoulder blades slightly forward, lift your head slightly, and look at the ground.

2. Exhale, bend your elbows and bring your upper arms close to your sides, slowly lower them to the lowest position, then tighten your shoulder joints, fully stretch your pectoralis major muscles, and lean your head forward. When you feel a complete expansion in your chest, pause. Exhale while extending your arms until your arms are straight and your chest is upright. Your whole body should remain upright. Pause and repeat the exercise.

How to train upper chest muscles with push-ups

Push-ups are a chest-no-chest exercise that many people like nowadays. The key point is to point your fingers forward and support yourself directly. Your shoulder joints should lean forward 10-15 degrees. Then when you push yourself up, your body should rise slightly forward in an arc, allowing your chest to stick out forward. Focus your mind on your chest and maintain an even breathing rhythm.

From this we can see that there are many ways to do push-ups. Which method is more effective depends on which part of the muscles we are exercising. We should choose the appropriate method to practice and make a good exercise plan. The upper chest muscles are actually very easy to train. As long as you understand the method of exercise and persist in practicing, you will eventually get unexpected results and effectively achieve fitness effects.