What can push-ups train?

I believe that under the pressure of today's society, everyone must have the habit of going to the gym to relax. Even many male friends go to the gym to exercise their muscles and strengthen their bodies. However, there are people who are too lazy to go to the gym, so many people choose to do exercises that they can do at home. Today I will talk about push-ups and what they can train.

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.

Standard Actions:

Your body must remain in a straight line from shoulders to ankles, and your arms should be placed at chest level, with your hands slightly wider than shoulder width apart. 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.

According to the distance between the hands, it can be divided into four types: super long distance, wide, medium and narrow

1. Super long distance push-ups: mainly exercise the lateral pectoralis major and biceps. When the elbow angle is greater than 135 degrees, the biceps brachii are the main force.

2. Wide-grip push-ups: about 1.5 times shoulder width, mainly exercises the outer side of the pectoralis major, while developing the anterior deltoid and triceps.

3. Middle-distance push-ups: slightly wider than shoulder width, mainly exercises the middle part of the pectoralis major (increases thickness), while developing the anterior deltoid and triceps.

4. Narrow-grip push-ups: With your hands smaller than shoulder width, place them in front of your nipples. This mainly exercises the anterior deltoid and triceps, while also developing the inner side of the pectoralis major.

After reading the above content, I believe everyone’s understanding of push-ups must have increased a lot, and they must also understand what push-ups can train. I hope that this detailed introduction to push-ups by the editor will be helpful to you when you do push-ups, especially for male friends.