Pectoral exercises: the best pushups for your training

You don't need hours and hours in the gym, but you can also achieve this by training at home. Just do a few simple free body exercises that will allow you to train the whole upper body and, in the case of the fairer sex, train the breast muscles to remain toned.

We will, therefore, propose a series of real anabolic steroids online suitable for all those who want to achieve good muscle tone and for all women who want a high and firm breast. The pectoral muscles are formed by:

1 Large breastplate: More voluminous and extensive, it is a superficial muscle and consists of three bundles that originate from the clavicle, Sterno, and sheath of the abdominal rectum

2 Small pectoralis major muscle is deeply located in the pectoralis major muscle and mainly performs the function of inspiratory muscle.

Bib exercises

When you want to train a specific part of the body, the right way is always the one that offers exercises that gradually increase their intensity. It is useless, if not harmful, to start immediately with too demanding exercises in the hope of obtaining immediate results.

What muscles are involved in pushups?

The push-ups on the arms are among the most popular exercises to tone the body and strengthen the muscles. But what are the muscles involved when performing pushups? As can be easily understood, speaking generally, the pectoral muscles and also the abdomen, although the latter to a lesser extent. Going to analyze the muscles in more depth we discover that the major muscles involved are:

• Triceps : also called brachial triceps, it is that posterior muscle of the arm formed by three heads - long, lateral and medial - that goes practically from the humerus to the elbow;

• Biceps : it is the antagonist of the triceps, as well as the largest muscle of the arm. Positioned anteriorly, it starts from the scapula and inserts with a tendon in the radius;

• Anconeum : a small triangle muscle, placed posterior to the elbow;

• Breastplates : both the high and the lateral ones, depending on the distance of the hands on the ground, and the low or internal ones as the arms are stretched.

• Abdominals : to a lesser extent than the previous ones, the tension and weight of the body during the push-ups stimulate the rectus abdominis and the external obliques.

It should be added that the bands involved also vary according to the position assumed: with hands close to the torso, for example, you will go to train the muscles of the upper arms and pectorals. Spacing the arms will give more results on the lateral ones.

Qual doing exercises in the gym aimed at his chest and body in general?

Come develop chest when they are deficient? The exercises to be performed are different and varying as much as possible is an excellent strategy. If you are also looking for how to develop your pectoral muscles quickly, and some of the most effective pectoral exercises: mass program

• Flat bench: It is able to build a complete and harmonic ribcage in its forms. Keep in mind that dumbbell stretches on a flat and inclined bench are a great exercise for your chest.

• Dumbbell thrusts: Attention! It is essential to maintain a good balance of the dumbbells on the hand, trying not to change their support. Good control of movement is therefore essential.

• Bar Dips: This is a rather demanding exercise that can cause some problems in the beginning. However, it must be said that it remains one of the best exercises to stimulate the pectoral muscles

• Crosses with dumbbells: Choose dumbbells that allow you to maintain excellent control of movement but heavy enough to stimulate muscle

• Push-ups: push-ups are excellent free-body exercises that can train the pectoral muscles

• Traction: If you are unable to do traction, you can initially help yourself with an elastic band

What are the exercises for the lower pectoral muscles? The pectoralis major is a portion of the pectoralis major, the chest muscle that occupies the area between the collarbones and the anterior axillary cavity.

Exercises such as parallel bars, push-ups, and crosses with dumbbells are essential to isolate the muscle fibers of the lower pectorals. You can get excellent results in the gym but also with flexion and relaxation movements.

What exercises help to gain slender muscles? Remember also that, if you want trained but also slender muscles, it is essential to add stretching exercises to stretch the muscles.

Bib exercises to do at home

What are the right exercises? Is it really necessary to go to the gym to get good results? Absolutely not, there are a whole series of free body exercises that will equally give visible results. Let's see, in more detail, how to train the bibs without gym machines with a selection of exercises without tools.

Surely push-ups (also called push-ups or push-ups) , in all their variations, are the most suitable exercises to strengthen the pectoral muscle. The bends are in fact exercises that allow you to coach: pectoralis, Tricity, d Fronteltoide, stabilizzatori the scapula, stabilizzatori column c hours.

Workout for the bib numbers proposed in increasing order of difficulty:

We offer you a series of exercises designed to train your chest. These are exercises that start from the simplest to get to the most complex in order to give you the opportunity to increase your level of training following your time. If you want a high and firm breast, here are the exercises to tone the pectorals

We offer you a series of variants of bending on the arms. But how can you do exercises to push up from scratch? P arthritis with the first, and simplest, exercise and go to the next when you are able to master it for good.

Push-ups with hands resting on the wall

Starting immediately with the most classic push-ups can be really too much if you are not sufficiently trained.

1 Stand with your feet together facing a wall. The distance from the wall must be one or two steps.

2 Begin the push-ups until your head approaches the wall

3 Movement must be slow and controlled. You can gradually increase the distance from the wall

4 When you can do 10-15 push-ups on the wall, you can move on to the next step

Push-ups with knees on the ground

This type of pushup is definitely the most suitable for those who still cannot do classic push-ups but want to train their pectoral muscles.

1 Better to start with your knees resting on the ground. Get a good mat by making sure it is soft enough.

2 Place your knees on the ground with your feet crossed

3 Place your hands in front of you keeping your elbows at about 45 degrees, do not open your elbows too much or you will risk straining the shoulder joint. Joints must be our first concern when we train.

4 The descent movement must be performed slowly and in a controlled manner.

Do this type of push-ups until you feel confident enough to try the classic ones.

Classic push-ups

When you are sufficiently trained you can try to do the push-ups in the most classic way. Here's how to push-ups in the most correct way:

1 Place your toes on the ground. The body must remain in line, without lifting the butt.

2 The feet can be positioned both close and more open to improve balance

3 Go down with the chest towards the ground keeping the pelvis in line with the body.

4 Both the descent and the ascent must be done slowly

The tight bends

We raise the bar with a more complex variant of the classic push-ups:

1 Place your toes on the ground. The body must remain in line, without lifting the butt.

2 The feet can be positioned both close and more open to improve balance

3 Place your hands on the ground, keeping them close, more or less at chest level when you are lying down

4 Once you reach the position, start to descend and ascend always keeping the movements controlled and rather slow

The wide bends

Perform these push-ups only when you are already trained and feel very confident in previous exercises.

1 Place your toes on the ground. The body must remain in line, without lifting the butt. Since they are particularly difficult, you can safely do them even with your knees on the ground.

2 The feet can be positioned both close and more open to improve balance

3 Place your hands on the ground while keeping them wider than the position of the more traditional push-ups. The more you increase the width of your hands, the more difficult the exercise will be

4 Once you reach the position, start to go down and up with an even slower movement than that maintained with traditional push-ups.

The raised bends

This is a really intense variant of push-ups so only try when you are really trained.

1 Place your feet on the rise. You can use a chair or bench but always make sure they are stable and safe. Start at a minimal height and gradually increase

2 The body, by leaning forward, will increase the effort.

3 Place your hands on the ground while keeping them wider than the position of the more traditional push-ups. The more you increase the width of your hands, the more difficult the exercise will be

4 Once you reach the position, start to go down and up with an even slower movement than that maintained with traditional push-ups.

When you are sufficiently trained to master all these types of pushups, you will certainly have developed enviable bibs. why not put a nice picture in our community's Facebook group?

Always remember that after each training session, stretching is important.

STRETCHING: Find out why it is important and how best to do it

What are the effects of push-ups on your height growth?

I don't know why but it is a question that is often asked by gym beginners. The answer, actually quite obvious and intuitive, is "none". The push-ups train the pectoral muscles but they do not affect in the least the height of a person and, instead, it depends on the genetics of each of us.

So how useful are pushups and abs? Very! Regardless of the fact that they do not affect height, they are still able to train the core and the upper part of our body giving a more harmonious and fit appearance and allowing to counteract posture errors or back pain.