How to train the lower edge of the pectoral muscles during push-ups

Push-ups are a very common exercise. Most people like to do push-ups when they have nothing to do to improve their immune system and make their bodies better. But what they don’t know is that push-ups, a common exercise method, can also work out the lower edge of their pectoral muscles, making their pectoral muscles look more perfect.

When it comes to push-ups, everyone knows how to do it. It's nothing more than lying on the ground and flexing and extending your arms to exercise the strength of your arms and waist and abdomen. In the push-ups described below, only the legs move without moving the arms, so they only strengthen the waist and abdomen.

push-up

The first step is to lie face down on the ground, bend your forearms, and use your elbows and toes to maintain your balance. Keep your neck, back and legs straight. Then bend your right knee without letting it touch the ground.

push-up

Step 2: Straighten your right leg and bend your left knee. Just like that, bend your legs alternately at a normal walking pace.

Key points: The similarity between this movement and ordinary push-ups is that your back should be straight.

Introduction of push-up auxiliary equipment

S-shaped push-up stand, I-shaped push-up stand, rotating push-up stand.

Reverse push-up

Push-ups work your entire upper body, especially your chest, shoulders, triceps, and core. Before doing this exercise

Be sure to warm up appropriately.

Lie prone with your toes on the ground and your hands on the ground, with your hands close to your waist, palms down, and fingers pointing back toward your toes. Push yourself up until your arms are straight and your body is supported only by your hands and toes. The key point of this movement is to lean forward as much as possible. Your waist can be slightly bent, but your back must be straight. During this exercise, your toes will slide forward a few inches (1 inch: 2,54 cm), so you may want to wear socks or shoes to protect your feet. Once you reach the highest point of the movement, lower your body under control.

Variation: This exercise can be made easier if the hands are positioned not so far back, closer to the waist, but on either side of the hips.

Improved Push-up 4

4. Inhale, slowly withdraw your hands and return to the state of action 3. As you move upward, keep your head hanging down, and just "stack" one spine at a time. Stand up straight and then raise your head.

Improved Push-up 5

6. Maintain the posture of action 4 and do 8 push-ups. Inhale when going down and exhale when coming up. Try to slow down. Keep your abdomen tight and buttocks squeezed.