Push-ups are a very effective exercise for the pectoral muscles. With the help of push-ups, you can work out both the upper and lower parts of the chest. The value of this exercise is that, in addition to the pectoral muscles, it develops other muscle groups. For the triceps of the arms, the front of the shoulder muscles, the latissimus dorsi, the push-ups are very effective. For pectoral muscles, this exercise is indispensable. The muscles of the chest during its execution are worked out in the best way.
For classic push-ups, palms should be positioned across the width of the shoulders, so that the load is distributed evenly across the muscles of the whole body. It is equally important that the body position during push-ups is correct relative to the horizontal plane. If you prefer elevation as a support for the hands, then the bulk of the load will lie on the muscles of the lower chest.
Special push-ups for the pectoral muscles are included in the program of almost any athlete. The bottom of the chest is that part on which relief the attractiveness of this muscle group depends. The breasts beneath the bottom seem large and attract attention. Many athletes use benches for such exercises to regulate the position of the body in space and, accordingly, to distribute the load among muscle groups. If, on the contrary, you decide to place your legs above the head during push-ups, then the lion's share of the load will go to the upper chest.
The question often arises, are push-ups for pectoral muscles so useful? Yes, that’s true, but when doing push-ups, you need to consider that this is a work for yourself, so you don’t need to hack here, you need to do push-ups as smoothly and lower the case down as possible. At the end of each repetition, do not try to straighten the arms in the elbow joint completely, they must be left slightly bent, since this allows you to increase the payload on the arm muscles.
If you do not have the opportunity to work out in the gym, where there are all the necessary equipment, but you have a burning desire to build beautiful breasts, that is, there are ways with which it can be done at home. For example, to work out your chest well, you should put several books under your arms when pushing up, while in each repetition your chest should bend below the level of these books. This will increase the load on the muscles of the chest, but do not forget that the body during the exercise should remain level and there should not be any distortions, otherwise you may not get the proper effect.
Quite often, athletes have a question, which set of exercises for the pectoral muscles is most effective? There is no single answer. For each person, exercises should be selected individually, taking into account physical capabilities, degree of readiness and anatomical features of the body, in particular, the chest. Generally speaking, the set of exercises for working out the muscle group of the chest should begin with the bench press, the angle of inclination can be changed depending on which part of the chest you want to increase the load. This exercise, as a rule, is supplemented by the layout of the dumbbells, lying on the bench, to the sides. The wiring allows you to pump the muscles completely, and after the first two approaches you can feel the feeling of clogged, or swollen pectoral muscles. In this case, the lesson should be stopped so that the muscles can recover by the next workout.
The program for the pectoral muscles of an established athlete and a novice athlete is significantly different. When practicing in the gym, the basic exercises are movements with a barbell and dumbbells, these are all kinds of wiring and types of bench presses. In the absence of the ability to visit the gym, the most effective are push-ups on the uneven bars. With a focus on the study of the pectoral muscles, it is worth pushing as deep as possible, it is advisable that when you bend down, your shoulders fall no higher than the level of the hands. Provided that three such exercises per week, each of which should include up to six approaches of 20-30 push-ups, your pectoral muscles will take on an attractive shape.