Standard push-ups can effectively exercise triceps brachii, pectoralis major, deltoid toe and serratus anterior. So our arms, chest, shoulders, waist and abdomen will grow muscles.

When doing push-ups, the stimulation effect of triceps brachii and pectoralis major is the best.

Muscle stimulation can be understood as: a muscle group aches after or during exercise. For example, after the last group of push-ups, the triceps brachii will feel strong or weak pain.

This kind of soreness is a direct manifestation of exercise in place; Moreover, the pain is very weak, or even absent, and it cannot be said that the practice of the day is invalid.

First of all, it still has a certain stimulating effect on muscles, but the current training ability is completely competent. At this time, if the fitness effect is better, then you need to increase the intensity of training.

The way to increase the training intensity can be to increase the number of push-up groups and reduce the rest time between groups. ...

In order to gain muscle growth, we also need to eat enough protein and get enough sleep.

Push-ups are training movements aimed at upper body thrust. The main muscles I train are deltoid toes, triceps and pectoralis major, so I insist on practicing push-ups every day, mainly to grow the muscles in these three places.

Of course, ordinary push-ups are not aimed at gaining muscle and weight. Here I'd like to introduce some more challenging and targeted push-ups to you.

1. Deep push-ups

What you do can make the pectoral muscle stretch longer, thus increasing the contraction range of the pectoral muscle, mainly by stimulating the pectoralis major.

2. Folding knife push-ups

Simply put, pushing shoulders in prone position can stimulate deltoid muscle more effectively.

3. Waist push-ups

It takes a very strong deltoid muscle to complete.

4. Narrow push-ups

Use the triceps to exert more force.

5. Push-ups backward training

Training triceps is more isolated.

Push-ups before folding knife push-ups change the difficulty by changing the front and back position of the feet. If others can't do it, you can do push-ups on your knees. Of course, it takes hard training, time and sweat to get perfect muscles. Come on!

Pay attention to the Street Fitness Guide to learn more about fitness.

Push-ups are the best self-weight exercise for upper body muscles.

Regular practice of push-ups can obviously increase the muscle mass of pectoral muscle, deltoid toe and triceps brachii.

When doing push-ups, put your palms on your sides. Depending on the distance between the palms, the arm must form an angle of 30-60 degrees with the body. This can effectively highlight the force of the chest muscles and reduce the pressure on the toes of the deltoid muscles when doing push-ups.

Standard push-ups: mainly aimed at pectoralis major, which can effectively increase the thickness of pectoralis major and is the most common push-up.

Wide distance push-ups: the distance between hands is wider than shoulders, and the fingers are 45 degrees outward, mainly aiming at the outer edge of chest and the inner head of triceps brachii. This action is the basic action to create a square chest.

Diamond push-ups: Put your palms together like diamonds on your chest to do narrow push-ups, which can give strong stimulation to the middle seam of chest muscles and have a strong exercise effect on triceps brachii.

Explosive push-ups: While exercising the pectoral muscles and triceps brachii, you can stimulate the serratus anterior muscle, also known as the bullet muscle and shark line.

Crocodile push-ups: Because it is crawling to do push-ups, it can exercise the balance ability of the body and enhance the strength of the core muscles, especially the external oblique muscles.

Practicing push-ups will enlarge the muscles in the front of your upper body and improve your overall figure and image. However, it usually takes more than 48 hours for chest muscles to recover, so it is not recommended that you practice push-ups every day.

Why not do a thorough push-up exercise and do it again every 2-3 days? Moreover, if you only practice push-ups, the chest muscles are too strong, which is easy to cause the upper cross syndrome, but it is not worth the candle.

Therefore, while practicing push-ups, we should also strengthen the exercise of the back and legs, and do more training such as pull-ups and squats to achieve a balanced development of the body. It is a scientific and healthy exercise method.

Push-ups are convenient and practical, which can improve pectoral muscles, shoulder deltoid toes and triceps brachii!

As the most classic training action, push-ups are practiced by all fitness enthusiasts regardless of time and place. The muscle group it targets is the thrust muscle group mainly composed of pectoral muscle, triceps brachii and toe of deltoid muscle, which is also helpful to the core muscle group of waist and abdomen.

Work hard on variants such as push-ups, and these muscle groups will become stronger and stronger through the gradual increase of intensity.

But the effect of practicing push-ups every day is not high, because it needs to be combined with rest step by step to be effective.

Many friends practice push-ups and increase the number of single groups. In fact, this kind of training is more to improve endurance, and it needs greater intensity to improve muscle strength and strength.

For example, training narrow distance push-ups, one-handed push-ups, high-five push-ups, parallel bars arm flexion and extension, handstand push-ups and so on. The intensity of action increases, the number of groups increases, and the rest between groups decreases. Take a rest for two or three days after training, supplement adequate diet and rest, and your muscles will become stronger and stronger.

Push-ups are a comprehensive upper body core strength training.

Depending on where you want to increase your muscles, different push-ups exercise muscles in different positions.

Standard push-ups: Hands, arms, and shoulders are the same width and will train the upper body together. There will be no single muscle protrusion and the whole chest will be trained.

Wide-distance push-ups: The distance between hands and arms is greater than the distance between shoulders, mainly above the chest and triceps brachii.

Narrow push-ups, elbows as close to your body as possible. When doing this action, the triceps brachii and shoulders get more exercise, and the muscles in other parts of the chest can also be exercised.

Step by step, persistence is very important!

1, standard push-ups: mainly exercise pectoralis major. Action essentials: the body is prone, the hands and feet are fulcrums, and the body is suspended.

Hands should be shoulder width or slightly wider, feet should be close together, the lumbar spine should be kept in a natural straight posture, and the center of gravity of elbow flexion should be moved down to about 1cm from the ground. After a few seconds of peak contraction, push up by the strength of pectoralis major and practice repeatedly.

2, narrow push-ups: the main exercise is the middle seam of triceps brachii and pectoralis major. Different from standard push-ups, the distance between hands is less than shoulder width and placed on the chest.

3, wide push-ups: mainly exercise the outside and shoulders of pectoralis major. Different from standard push-ups, the distance between hands is far greater than shoulder width.

4, left and right ups and downs push-ups: mainly exercise the outside of pectoralis major. On the basis of standard push-ups, use the strength of pectoralis major to control the center of gravity of the body and let the body fluctuate from side to side. Doing this push-up requires the trainer to have strong control.

Extended data:

Matters needing attention in push-ups

1, correct posture

Ensure that the whole back is in a straight line, and you can neither step on the waist nor bend over, and your feet are shoulder-width apart.

Keep your elbow as close to your body as possible.

When descending, try to keep your chest close to the ground.

The whole process ensures the strength of the abdomen, legs and buttocks.

Try not to let your hips touch the ground and keep them shoulder-height.

Step 2 breathe correctly

During the process, ensure that the body inhales when it descends and exhales when it is propped up. It may be hard to remember at first, so try to remind yourself by shouting the slogan "Breathe in, breathe out" when doing the action.

Step by step

At first, novices are advised to do what they can, specify the number of times in each group according to their own situation, and then conduct two groups every day. Ensure that the rest between groups is greater than 1 min. First, guarantee 2~3 times a week. After improving physical fitness, you can gradually increase the number of times in each group and turn it into daily training.

Step 4 increase the load

When your ability is improved, you can consider bearing weight, increase the resistance of push-ups and further shape your muscles. Consider buying heavy clothes, or asking friends to put their hands on your back to put pressure on you.

Step 5 change the form of push-ups

After you have some confidence in your ability, you can consider doing push-ups deformation exercises, such as raising the height of your feet, one-legged push-ups, narrow-arm push-ups, one-armed push-ups and enhanced push-ups.

triceps brachii