It is said that the perfect chest muscle is the armor on the man's atrium. 67% of the women will stay on the chest muscles when watching a man. After all, everyone is a visual animal. There is always no resistance to the male of the big breast muscle.
Then the question is coming. How can we train a shapeable chest and create a beautiful and strong chest?
There are a variety of push-ups on the Internet. Let's take a look at the details of the 10 variants of push-ups.
Frog push-up
Focus on: upper chest, shoulder, deltoid, core muscle
Steps: Start with the posture of push-ups, touch the toes to the ground, lift the hips to the body at a certain angle, try to keep the back straight, bend the knees slightly to ensure the extension of the hip muscles, the elbows inward, and keep the push-ups.
2. kettlebell push-ups
Focus on: chest, deltoid, shoulder, core muscle, balance
Steps: Start with a push-up preparation position, hold a kettlebell in each hand, keep the body straight, tighten the abdomen, sneer at the bottom of the chest, and adjust the spacing between the hands to make it suitable for deep push-ups.
3. Semi-circular balance ball climber push-ups
Focus on: chest, deltoid, shoulder, core muscle, lateral abdominal muscles, balance
Steps: Place the two hands on the semi-circular balance ball to maintain the push-up preparation posture, put the hands flat, the abdomen tightened, the lower chest facing the ground, do the push-ups and close the feet, and the legs alternate.
4. High semi-circular balance ball push-ups
Focus on: upper chest, deltoid muscle, shoulder, core muscle, balance
Steps: Start with the preparation position of push-ups, place the feet on the surface of the semi-circular balance ball, face the chest below the ground, and complete the push-ups while maintaining balance.
5. Flying push-ups
Focus on: chest, biceps, shoulders, core muscles, lateral abdominal muscles
Steps: Start with the posture of push-ups, then spread both hands as far as possible to the two sides. Move your fingers in different directions so that your whole body can go down and to the side. When bending the right elbow, ensure that the left arm is straight and fully pulled. Stretch your own biceps, the hips change position as the movement changes, keep the abdomen tense, and alternate the movement in both directions.
6. Triangle push-ups
Focus on: middle thoracic, deltoid, shoulder, core muscle
Steps: Start with the posture of push-ups, put the hands together to make the triangle, keep the abdomen tense, the elbows are inward, the lower part of the chest is facing the ground, and the force of the deltoid muscle is used to complete the movement.
7. Back-up type push-ups
Focus on: chest, deltoid, back, core muscle, lower back
Steps: Start with the posture of push-ups. The position of the two hands is slightly wider than the shoulder, and the height of the hips is slightly flat with the head. The most important thing is that you need to create an instantaneous explosive force, so that your body stays in the air for enough time to clap your back, pay attention to keep your abdomen and hip muscles tighten when you move, whether the movement can be completed and whether your lower limb strength is Enough is also a big deal.
8. "T" push-ups
Focus on: chest, deltoid, shoulder, abdominal muscles, lateral abdominal muscles
Step: When the push-up action is up, raise one of your own hands and face the side of the hand, just like the side panel support action. Alternate on both sides.
9. Flat support push-ups
Focus: chest
Step: First prepare in the position of the support of the plate, then return to the push-up action when the body is up, the body descends, rises, and changes to the plate support when it falls again. Repeatedly, pay attention to keep the body straight.
10. Inverted push-ups
Focus on: chest, shoulders, core muscles, arms
Steps: Start with push-ups, with your hands slightly wider than your shoulders, your hips not lower than the height of your head, and when your push-ups are rising, put your feet and give yourself a burst of power to keep your body upside down, keep your muscles tight, and keep yourself for a few seconds. Clock, then put down and repeat the action.
Tip: You must learn to stand up before you can learn this movement.
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