How wide should the hands be for the correct push up

The general saying is shoulder-width apart. However, in practice, it is generally based on the part of the exercise yourself. For example, if you use push-ups to exercise your pectoral muscles, your hands are slightly wider, so that you can feel the stretch of your chest muscles when you do it!

Hands slightly wider (or narrower) at the shoulders, elbows open parallel to the ground.

As long as it's not hands and shoulder-width apart.

Equal, push-ups.

will increase in difficulty. The method that is slightly wider than the shoulder distance is more focused on exercising arm strength and shoulder muscle strength; Slightly narrower than the shoulder, the chest muscles and back muscles are emphasized.

Push-ups are divided into shoulder-width push-ups, broad-shouldered push-ups (that is, the distance between the hands is wider than the shoulders), this does not have a specific rule, after all, personal height and shoulder width, height, shortness, fat and thin are not the same, according to their own conditions, you can search for some ** tutorials on the Internet, this may be helpful to you.

The usual situation is that the hands are slightly wider (or narrower) at the shoulders with the elbows open and parallel to the ground.

In addition, adjusting the width of the hands can be targeted to exercise the muscles of different parts, slightly wider than the shoulder distance, and more focused on exercising arm strength and shoulder muscle strength; Slightly narrower than the shoulder, the chest muscles and back muscles are emphasized.

In the "National Fitness Guide" issued by the General Administration of Sports of China, the standard for men of all ages is (required to be completed at one time):

20-24 years old – 40 or more is excellent, 28-40 is good, 20-27 is pass, 13-19 is poor, and 7-12 is poor.

25-29 years old – 35 or more is excellent, 25-35 is good, 18-24 is pass, 11-17 is poor, and 5-10 is poor.

30-34 years old – 30 or more is excellent, 23-30 is good, 16-22 is passing, 11-15 is poor, and 4-10 is poor.

35-39 years old – 27 or more is excellent, 20-27 is good, 11-19 is passing, 7-11 is poor, and 3-6 is poor.

Categories: Sports Sport >> Fitness.

Problem description: Should the two hands be placed in the same direction, or in the same direction or in the opposite direction.

Analysis: Different placement methods have different workout effects.

Hands facing forward: wide distance (the distance between the hands is greater than the width of the shoulders), mainly exercise the outer edge of the pectoral muscles to increase the width of the pectoral muscles; Narrow distance (the distance between the hands is less than the width of the shoulders), mainly exercises the inner edge of the pectoral muscles, increasing the thickness of the pectoral muscles, this exercise is especially great for the triceps.

Hands facing outward: The elbows will be clamped when doing this, and I personally think that the serratus anterior (dentate muscles under the armpits, strong thrust muscles) workout is good.

Hands facing inward: Personally, I feel that it has a certain exercise effect on the deltoid middle bundle and triceps, and the ** of the thoracic muscles does not seem to be very large. (I don't know if the reverse you said refers to the kind of manuscript reading?) ）

Flush with the shoulders are the main arms, and beyond the shoulders are the chest muscles

The most correct is to be shoulder-width apart, and the hands are combined in front of the chest to exercise the chest muscles, so you can talk about it if you don't understand.

The main way to hold the push-up is: wide grip and narrow grip. Mainly based on the width of the shoulders, simply put, the width of the shoulders is the wide grip distance; Otherwise, the narrow grip distance (don't put the two palms together, otherwise you are using the triceps brachii to exert force, and the pectoral muscles will not be exercised.)

The standard distance is: hands shoulder-width apart, up and down distance should not be higher than the neck or lower than the chest muscles.

Push-ups are very arbitrary.

But generally speaking, when it comes to push-ups, the standard position is slightly wider than shoulder-width with the fingers facing forward to the ground, the body straight, and the elbows flexed up and down the body.

Your question focuses on the position of the hands, and this involves fancy push-ups.

The hands are the narrowest, the hands are triangular, the thumb and index finger are touched, can be placed in front of the head or under the chest, and it is more difficult, mainly to strengthen the chest line (inner chest) and the external deltoid tract.

The widest hand is the finger tip facing the left and right sides respectively The difficulty is average, mainly strengthening the lateral chest.

Hand and lumbar position Focus on strengthening the triceps brachii Very difficult This is the basic posture of the Russian push-up.

Fist push-ups with strengthened wrist attachment tendons, with fist-eye facing (longitudinal) are another method that cannot be replaced by regular push-ups.

There is also a position where the hand is placed in front of the head, which strengthens the body's waist, abdomen and hips.

In fact, push-ups vary from person to person, and you have to find the most suitable position, which is how comfortable it is, and of course, this is based on the general push-up exercises.

You don't have to think about it at all now, you just have to do it in earnest, up and down, and it's all about gaining experience and getting used to the sport.

That's probably the narrowest, the widest, and the waist position, the fist push-ups, and that's just the basics, and you can do it yourself, like the horizontal height of your feet. Challenge yourself and be a push-up master!

Like you exercise generally with the same width as the shoulders or slightly wider than the shoulders on the line, the wider the distance between the hands is the arms and shoulders to exercise, the narrower the chest and back to exercise, the one you said is bent outward, I didn't pay attention to it, just natural, do the standard can be!

It's definitely good to bend outward, that's the most standard. When you bend your arms at 90 degrees to your body, keep your hands at the best distance between them. This varies depending on the size of each person, so you can try it out for yourself.

According to the standards of the National Fitness Guide, men aged 20-24 need to do 40 push-ups to be considered excellent, 28-40 to be considered good, 20-27 to pass, 13-19 to be rated poor, and 7-12 to be poor;

Women aged 20-24 need to do more than 36 sit-ups in 1 minute to be considered excellent, 26-36 are considered good, 16-25 are passed, 6-15 are poor, and 1-5 are poor.

The National Fitness Guide is a fitness guide issued by the General Administration of Sports of the People's Republic of China, which has four characteristics: authoritative, scientific, personalized and practical.

On the afternoon of August 10, 2017, the General Administration of Sports of the People's Republic of China held a press conference to officially announce the "National Fitness Guide".

Normally, it is normal to do 20-28 push-ups in 1 minute.

It is a basic training in daily exercise and physical education classes, especially in military physical training. Push-ups mainly work the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles.

It is a very simple but effective method of strength training. Beginners can practice push-ups in two sets of 15 to 20 reps each; Athletes with a certain foundation can do 3 sets of 20 reps each; Advanced people can try 4 sets of 30 to 50 push-ups.