To strengthen the pectorals, nothing better than betting on push-ups. This fitness and muscle exercise is very easy to do, as it does not require more technical material than a mat and, if you have, weights (but it is not essential).
You can do these push-ups anywhere and thus strengthen your pectorals by getting a more defined and toned torso. In this article we’re going to discover the best ways to do push-ups to learn the most effective tricks. Take note.
Tips for doing push-ups correctly
Before you discover some push-up exercises, it is important to stop to meet some tips that will help us do them correctly:
- Always put your hands up at the shoulders so as not to damage your back and to really work your pectoral muscles.
- You have to keep your head in a straight line, so you don’t force your neck and hurt yourself with exercise.
- The back and buttocks should also be in a straight line for your muscles to work to the fullest.
- Lower your body weight in a controlled manner, not letting yourself slump, because that body control is also key.
- Make sure the elbows create a 90-degree angle when you get the body down.
- Activate the abdominal area so your belly is stronger and also work with maximum performance.
The best push-up exercises
Now that you know the essential tips for doing this muscle work, now we’re going to discover some of the exercises that are simpler and more effective to perform.
Classic Push-Ups
Classic, but effective. These push-ups are the ones we all know, and it consists of placing the body aligned on the ground. To do them correctly, you will have to follow these steps:
1. Put the body straight and lying face down. Place the palms of your hands on the ground and try to make them at the width of your shoulders.
2. Now bend your elbows downward, creating a 90-degree angle, keeping your elbows slightly raised to the floor.
3. Now, push yourself up again without pushing your waist, keeping your body upright.
With a Clap
It is another of the best breast-bending exercises and that will also help you burn many calories. Therefore, today it is one of the essentials in the crossfit sessions, as it burns a lot of energy and helps us to strengthen the muscles.
To do this exercise, follow the same steps as the previous one, but with the difference that you’ll have to clap your hands when you raise your body to the starting position. Make sure this clap is below your chest to maintain balance.
Diamond Push-Ups
And finally, another of the best exercises to work the pectorals are these push-ups in which you bet on changing the support of the body a little. To do this, we will only have to join the thumbs of the hands and index fingers forming, thus, a figure similar to that of a diamond.
If we make the movement to go up and down the body, we will get the pectoral work more fully, but also the triceps. This slight change of support is also ideal for enhancing abdominal work.