How do you work your pectoral muscles non mechanically? How to exercise the medial pectoral muscles

Push-ups are a good non-instrumental option for exercising your pectoral muscles:

Number of push-up exercises: Do 10 to 15 in each set, do 3 to 8 sets with a 1-minute rest between sets.

Five push-ups with different levels of difficulty: incline push-ups, standard push-ups, focused push-ups, lever push-ups, one-handed push-ups (in increasing intensity).

Easier than standard push-ups is the incline push-up. You can do it by putting your hand on the wall, the edge of the bed, etc., which is easier than the horizontal level. If you can do about 15 inclined push-ups, do standard push-ups, other types of push-ups, and so on.

Harder push-ups: Heavy-duty push-ups, lever push-ups, etc. Focused push-ups are when one hand rests on a high object such as a basketball and the other hand does push-ups normally.

Lever push-ups are done with one hand on the side and the other hand is done normally. The final form is a one-handed push-up.

If the goal is to build muscle, the above workout plan does not require daily exercise, but only once in more than 48 hours. Muscle gain requires long-term persistence, and it is not possible to train a good figure in one day.

The pectoralis major muscle is divided into three parts: upper, middle and lower, this is just a differentiated training concept that we customize in training, push-ups can exercise the pectoralis major muscle, of course, this kind of exercise without equipment relies on its own weight, so there are certain limitations, for your problem, first, the upper muscles, that is, the upper pectoralis muscles, you can raise your feet when doing push-ups, the specific height, depending on your personal strength, can gradually increase the difficulty, not only can exercise the pectoralis major muscle, And you can exercise the anterior deltoid and triceps. Second, the middle seam of the pectoral muscle, which needs to be trained through a lot of chest clamping movements. To put it simply, the arms are stretched out on both sides of the body, the elbow joints are slightly bent, and the weights in the arms are moved from both sides of the body to the middle of the front of the body.

As for what weights to use, you can think about it yourself, it is recommended that you have a pair of dumbbells, so that you can practice while lying on a stool, if conditions permit, you can also go to the fitness club, where the equipment is very complete, and you will also get some guidance from fitness coaches, and there will be a lot of detours.

The effect of push-ups to train the pectoral muscles is not very good, you had better practice the parallel bars, it is estimated that you can see the effect in more than 1 month, remember that the hands in front of the legs are to train the pectoral muscles when supporting the bars. At the back of the leg is to work on the 3 ceps of the brachi. If you are proficient, it will work well on the parallel bars.

When doing push-ups, the hands are closer, the closer you are, the more you can train the inner muscles, the upper muscles don't seem to be easy to train without equipment, and when you do push-ups, put your hands up to try it.

Doing iron ox ploughing, the posture is similar to push-ups, the difference is. Clench your fists on the ground and dive forward with your body backwards before pulling back in. It works well.

I've been working out lately, hehe.

I did push-ups for two weeks, and I thought there was no result, but I insisted on it.

Lie flat, suspended in the air, arms straight, hold a weight in your hands, and lift to the top of your head. Repeat many times. (For details, please refer to the method of Schwa's personality in his youth**).