The developed and pumped chest muscles form a manly silhouette and determine the physical development of a man. Push-ups are considered the most simple and affordable exercise, because they use only the weight of their own body. Many newcomers to sports are concerned about the question of how to do push-ups correctly to pump up the pectoral muscles?
The classic version of push-ups begins with the correct stance: arms shoulder-width apart, back straight, neutral waist, palms parallel to the body. When lowering to the floor, it is necessary to maintain a straight line from the neck to the heels, try to touch the chest of the floor. The elbows should be directed to the sides and form an angle of 45 degrees when bending. The classical method of push-ups evenly loads all the muscles of the chest, triceps, front deltas, lower back and abs.
The first time is spent learning how to do push-ups correctly. The difficulty of the exercise is due to the fact that the athlete has to lift 75% of his own body weight. After mastering the technique, you can begin to work out the basic types of push-ups 2-3 times a week, doing 10-15 repetitions and resting for a minute between the three approaches:
- Wide arm positioning affects the pectoralis major muscle, especially on the external areas.
- Putting your hands close to your body and pulling your bent elbows strictly back is called a “grasshopper” and affects the middle areas of the pectoral muscles.
- Narrow arms are well loaded with internal bundles of pectoral muscles, which many bodybuilders do not receive enough attention.
To approach the question of how to do push-ups correctly to pump up the pectoral muscles, it is necessary with imagination: for example, move your hands to thoroughly study the muscles.
When the main types of push-ups become light, the time of complications comes. To understand how to do push-ups on the pectoral muscles even more effectively, you need to understand one thing - push-ups are the opposite of the bench press. Substituting a bench or a stack of books under your arms, you can load the lower part of the pectoral muscles. Legs raised to elevate the upper musculature to work. Holding one leg in the air also increases the load. When performing modified exercises, you need to strictly monitor the technique - to know how to do push-ups correctly. To pump up the pectoral muscles, athletes are advised to put their hands and feet on benches or chairs, which allows you to stretch the pectoral muscles very much and form their external contours. Similarly, push-ups work on a medical ball, substituted under one of the palms. Deep muscle development is provided.
Plyometric push-ups are complicated by a jump on the hands. You can jump on the spot, making a pop, or move your palms in flight from the floor to the hill and back. Dynamic loads contribute to rapid muscle growth.
Advanced athletes help each other and suggest how to do push-ups correctly to pump up the pectoral muscles in the lagging areas, observe the muscular tension during various exercises. Remember that you can always complicate a workout: take a backpack with books as weights, do push-ups on one arm only, use dumbbells or weights.