How to exercise the lower edge of the chest muscles during push-ups

Most boys desire to have sexy pectoral muscles, but they cannot go to the gym on time due to work and study. So, can they achieve the effect of exercising their pectoral muscles simply by doing push-ups? There are many ways to do push-ups, so how should you do push-ups to exercise the lower part of the pectoral muscles?

Push-ups (English: Push-up or Press-up) are a common fitness exercise that mainly exercises the upper limbs, waist and abdominal muscles, especially the pectoral muscles. 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. Push-ups are a basic exercise in daily exercise and physical education classes, especially in military physical training.

Push-ups (English: Push-up or Press-up, called push-ups in mainland China, push-ups in Taiwan, China, called push-ups in Hong Kong and Macao, and called push-ups in Singapore and Malaysia) are common fitness exercises that mainly exercise the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. 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. Push-ups are a basic exercise in daily exercise and physical education classes, especially in military physical training.

Push-ups are one of the important contents of strength training. This exercise is often used in sports teaching, training and personal training. Its main function is to improve the muscle strength of the upper limbs, chest, waist, back and abdomen. This type of exercise is universal and effective, and because it requires little space and no equipment, it is a very simple, easy, yet very effective means of strength training. If you are interested, you can also have some small competitions.

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 your biceps 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.

Chest muscle training Flat press Starting position Lie on the bench with the barbell placed above the nipples. During the movement, lift the barbell vertically until both arms are fully extended, the chest muscles are completely contracted, stay still for one second, and then slowly lower it. Breathing method: inhale when lifting up and exhale when falling down. Key points: Be careful not to use too much resistance. Use less force in the first few times and then gradually increase the force to avoid neck sprain. Do not allow any rotation of the neck. Starting position for the Incline Press: Lie on an incline bench with your head up 30-45 degrees, holding the barbell with both hands above your chest. During the movement, lift the barbell vertically until both arms are fully extended, keep still for one second, and then slowly lower it to its original position. Breathing method: inhale when lifting up and exhale when still. Inhale as you slowly descend, and exhale when you return to your original position. Decline Press Starting position: Lie on a bench with your head down, hold the barbell with both hands and place it under your chest. During the movement, lift the barbell vertically until both arms are fully extended, stay still for one second, then slowly lower it to the original position. Breathing method: Inhale when lifting, and exhale when still. Inhale as you slowly descend, and exhale when you return to your original position. This exercise directly exercises the chest muscles. It can be done in the supine, oblique, or downward lying positions. The starting position is supine on a bench, with the palms of your hands facing each other, holding dumbbells; your arms are stretched straight up and perpendicular to the ground, and your feet are flat on the ground. During the movement, spread your hands out to the sides and let them fall, with your elbows slightly bent, until they can't go any lower. Hold still for one second to allow your pectoralis major to fully stretch, then raise your arms out to your sides and return to the starting position. Note: Do not clench your hands. When you spread your arms, tighten your back muscles. Focus your mind on the contraction and extension of the pectoralis major muscles. Horizontal straight-arm pull-up starting position: Lie on your back on a bench, hold the dumbbells or barbell in both hands, and extend your arms straight, parallel to the ground. Place your feet flat on the ground or a bench. During the movement, keep your arms stretched out, pull the dumbbells or barbell upward and backward, and drop to the lowest possible point. Hold still for one second and stretch your pectoralis major as far as possible. Then, contract your pectoralis major muscles and pull your arms up and forward until they fall to the starting position at the sides of your legs. Note the key points: when pulling backward, let both arms fully stretch straight backward; when pulling forward, let both arms fully stretch straight forward. This movement can also be done with both hands holding a heavier dumbbell. Because the grip of the two hands is narrower and the weight is concentrated in the center of the bar, it has a greater effect on developing the pectoralis major muscle near the midline of the human body.

Therefore, if you want to exercise the lower part of the chest muscles by doing push-ups, you must first adopt the correct exercise method. Secondly, you must develop a detailed and accurate exercise plan and exercise every day and every week according to the plan. In the long run, perseverance is the basis for success! Push-ups can not only exercise the body to achieve the purpose of strengthening the body, but also improve immunity and increase limb coordination. As long as you master the essentials and follow the precautions, it can regulate people's psychology, make people energetic and cultivate sentiments!