This is a basic exercise, both in bodybuilding and powerlifting. There are some
This is a basic exercise, both in bodybuilding and powerlifting. There are several options for performing this exercise. One option loads the muscles of the chest more, and the other triceps. However, this does not mean that triceps does not receive a load in the embodiment on the DopingTeam.com. He gives half of his load there, but still works and participates in the exercise, as a side muscle group.
Muscle push-ups that work in this exercise:
Two muscle subgroups are located in the chest – large and small chest. Large works to bring and bend the shoulder. Therefore, it has enormous dimensions (from the clavicle to the sternum). In other words, the pectoralis major muscle is visible even with the naked eye, it is this muscle that catches the eye at first sight. And the function of the small pectoralis almost the same as that of the large one. It has a triangular shape and is located directly above the large muscle.
As you might have guessed, we will now consider an option that is designed to aim the load on the chest muscles. In order to load the chest muscles in this exercise, the body should be tilted forward as far as possible. In this case, the legs should not go back. You can bend them at the knees, but their position should remain unchanged. It is still important to raise the elbows to the sides during lowering, it is this movement that allows you to transfer the load from the triceps to the chest muscles.
These exercises promote the growth of the entire pectoralis major muscle. And the inside of the pectoral muscles is loaded especially well.
Push-ups on the uneven muscles are best pre-stretched. Take outstretched arms. You can bend your legs at the knees, and the body should arrive perpendicular to the floor. After bending forward the upper part of the body, the hips should be motionless, and the elbows do not look strictly back, but on the sides.
Take a deep breath, exhale, and begin to inhale controlled and slow lowering of the body. Do not forget that the torso must be tilted forward. You can press the chin to the collarbone to remove the load from the muscles of the neck. The elbows are bent apart when lowering, thus allowing a full load of the chest muscles to be obtained. If you have never performed this exercise the right way before, then you should lower yourself to the right angle at the elbow.
And if you are well acquainted with these push-ups, and you set a goal to load your chest to the fullest, then lower yourself to the level where your wrists will be on the same level as your armpits. For 2-3 seconds, stay at the lower point. In no case should you relax your muscles. On the contrary, you must create additional static stress at the critical point. These manipulations will include the entire large fan-shaped pectoral muscle in the work.
You are ready to rise after a tense pause below. Here the uplift should also be controlled, but not so slow. You must return to your starting position at a fast pace.
Returning to the starting position, remember about the torso and elbows. Then, without pauses, proceed to repeat. Remember that the slower you lower (observing the above conditions), the greater the load will take on the chest.