Fitness: Analysis of kneeling push-ups in an incline position, practicing lower chest with bare hands, and shaping full pectoralis major muscles!
National Fitness Lesson 223: Inclined kneeling push-ups, free-hand exercises for lower chest, to build full pectoralis major Hello everyone, welcome to Li Arnuo's fitness circle, I am the little rookie who has no trace of training. Today, the editor brings you a new unarmed exercise for training the chest muscles - incline kneeling push-ups, which mainly stimulate the lower part of our pectoralis major, which is very beneficial for shaping the full pectoralis major. Although some people say that incline push-ups are not good for the lumbar spine, I think that as long as the core is tightened, the buttocks are squeezed, and the hands are slightly lowered, there is no risk of lumbar spine injury.
Action essentials: First of all, we find a suitable equipment, which can be the barbell in the picture, other equipment, or the edge of the bed; support the hands with a distance of about 2 times the shoulder width, keep the upper body straight, knees on the ground, and calves Lift up; lower down slowly, with the chest close to the barbell (the edge of the bed) as the starting point of the movement, the pectoralis major muscle pushes down, the forearm should not be straightened at the end of the movement, and the angle should be kept within 175 degrees.
It is recommended to do 5 sets of this action each time, 8-12 times in each set, and rest for 1 minute between sets. If you have strong enough core strength, you can do this exercise with weight, but the editor still recommends that you use this exercise as the finishing exercise of chest training, and try not to make fun of your lumbar spine. Moreover, when you have completed four or five movements according to the plan, the chest muscles are close to exhaustion. At this time, even if you are not carrying weight, you can still feel the strong pump brought by the muscle contraction.
Finally, the editor will share with you a tip for training the chest muscles. For almost all chest press training (including flat dumbbell bench press, flat barbell bench press, incline dumbbell/barbell bench press, seated chest press, etc.), we Pay attention to the following two points: sink your shoulders and tighten your shoulder blades. Because shrugging or holding the chest will lead to incomplete training of the pectoralis major muscle, and it cannot be fully stretched at the beginning of the movement.
Due to the limited level of the author, if there are deficiencies in the article, I hope you will give more pointers. At the same time, the editor also welcomes everyone to communicate and interact in the comment area and share your training experience. This article was originally created by "Li Arnold's Fitness Circle". I hope it can help everyone. If you like this article, please like, share and pay attention. Your support is the motivation for the editor to move forward, thank you!