Push-ups are a simple yet profound muscle training exercise! Learn the right way to do them & tips to work your pectoral muscles!

Everyone is familiar with the “push-up” as the most popular form of muscle training. Push-ups may seem simple, but they are a deep workout, as there are different ways to do them, depending on the size of the load and the muscles to be worked. It is essential to know the “key” to prepare for all variations of push-ups. In this issue, professional trainer Shumpei Oshima will introduce the “Basic Push-Up Methods and Tips”!

Push-ups are most effective on the chest! It is best to train your muscles while being aware of your pectoral muscles!

It is no exaggeration to say that the push-up is the most famous of all muscle training exercises. Although many people have tried them, it is surprisingly unknown which muscles are mainly used in push-ups. People tend to think that because it is an elbow extension exercise, it is a muscle workout for the arms, but in fact, the main muscle used is the pectoralis major, which is the muscle of the chest. The pectoralis major muscle is one of the largest muscles in the body, making it ideal for raising basal metabolism, and it is also characterized by its resistance to subcutaneous fat, making results easy to see. If you continue to do push-ups, you will have a thicker chest plate and a much better-looking silhouette when you wear clothes, so there is no harm in working out.

Proper push-up technique and tips!

The push-up is a simple movement to watch, but there are many points to keep in mind when actually doing it. The width and position of the hands and the way the elbows are spread change the muscles to be worked, so it is important to have a firm grasp of the basics before training the pectoralis major muscles. Here, under the guidance of personal trainer Oshima, we will introduce the correct way to do push-ups and tips that work the pectoral muscles.

(1) The standard push-up is this! The proper way to do the “Normal Push-Up

The “normal push-up” is the starting point of the many variations of push-ups. Because it is the most standard push-up, it has many points in common with other push-ups, so if you know how to do it correctly, you will definitely be able to make the most of it.

(1) The starting position is a straight posture, with the body lifted from a prone position with hands on the floor. At this point, if you place your hands directly under your shoulders and then open your fists, you can easily pull in your shoulder blades and stretch your chest, which will work your pectoralis major muscles more effectively.

(2) While maintaining the straight posture of the starting position, bend your elbows and lower your body while inhaling. At this time, facing forward at an angle makes it easier to breathe and to feel the pectoralis major muscles being stretched. The most effective way is to lower your body to the floor as shown in the photo below, but if this is difficult, start with a comfortable range of motion.

(3) While exhaling, return to the starting position by pushing up with the base of the palm (palmaris). The key is to keep the form in a straight line until the end. As the work becomes harder, the hips may rise and the back may buckle, which not only does not help the muscles, but also risks injury. The goal is three sets of 10 repetitions, but if you find it difficult to maintain the posture, take breaks while performing the exercises.