How can I use push-ups to train my chest muscles effectively?

Men generally want to have more muscle groups, especially pectoral muscles, so that they can show off their bodies in the summer. Firmer pectoral muscles will indeed look better and be more sexy. Everyone knows that doing push-ups regularly can exercise your pectoral muscles well, but you still have to master the most correct method to see good results. The following editor will explain to you how to use push-ups to train your pectoral muscles.

Heart push-ups:

Also known as diamond push-ups (this is an advanced version of narrow-grip push-ups. The triceps are already strong enough to support the weight of the entire body. It is recommended that beginners practice regular narrow-grip push-ups): Place your palms together, with the index fingers and thumbs of your palms in a heart shape and placed directly below your chest.

Russian push-ups:

This is a high-difficulty push-up that requires high waist, abdomen and leg strength. The practitioner starts in a half-squat position, while supporting the ground with both hands. When standing up, he should stretch his neck and head, look forward, lean his upper body forward, and then slowly lift his legs and gradually stretch them backwards off the ground, so that the whole body is suspended in the air and parallel to the ground. Practitioners should focus on the balance of the upper body. It is not recommended for practitioners with insufficient forearm and wrist strength to practice to avoid injury.

Normal: From the push-up progression chart below, choose an exercise that you can do two or three times daily with standard form. Once you can do a set of 10 reps with standard movement, choose a more difficult movement.

One-arm push-ups:

(Single palm + single fist + five fingers + Arhat) Push-ups with one palm or one fist supporting the ground. Or you can lift your feet, turn your body sideways to the ground, and do both feet overlapping, also called Arhat push-ups, which is a variation of the one-handed push-up.

Clapping push-ups:

Also used to develop explosive power. Clap your hands as you move your body upward. Experts can clap their hands multiple times during the upward movement.

Some push-ups are quite difficult, like the one-handed push-ups and clapping push-ups that I introduced above. They are very difficult. Beginners should not practice them to avoid injuries. When practicing, be sure to ask someone experienced for advice, because this movement is really difficult. Don't try to show off, because in the end you will still have to bear the consequences if you get hurt.