Do push-ups and planks to build firm chest muscles

[Key Points]: Push-ups and plank movements are often confused. What is the difference between these two movements? How to practice? Let a professional fitness trainer tell you.

Coach Profile

Wei Bingda is the runner-up in the fitness category of the 2015 Guangzhou Fitness and Bodybuilding Championship "LOOKSEE Cup". He is a gold medal coach at the Dashadi branch of Felix Fitness Club in Huangpu District, specializing in aerobic training, weight training, and weight loss and body shaping.

1. The difference between push-ups and planks

1. Differences in muscle groups

Push-ups mainly target the chest muscles. Different push-up postures train the chest muscles in different parts. Regular push-ups exercise the pectoralis major, while narrow-grip push-ups mainly exercise the middle seam of the pectoralis major and the triceps in the arms. Plank is the best exercise for training the core muscles, focusing on training the transverse abdominal muscles.

2. Differences in exercise methods

When doing push-ups, support your body with your palms and move your arms from bent to straight, with your body in an ups and downs motion. When doing a plank, your elbows are on the ground and your body remains in a flat, static position.

2. How to practice push-ups and planks

1. Push-ups

(1) Standard push-up

How to do it: Place your hands on the ground, with your arms wider than shoulder width apart and your fingers pointing forward. Keep your legs straight and together, with the front of your feet resting on the ground. Bend your arms and lower your body, then straighten your arms to support your body upwards, and repeat this cycle.

Action points: Keep your back straight, and your waist should not bend or arched. As you lower yourself, lower your body as close to the ground as possible without touching it. Pay attention to your breathing during the movement and do not move too fast.

(2) Push-up Variation Training

Push-up variation 1

This movement is not much different from regular push-ups. On the basis of normal push-ups, adjust the distance between your hands to be the same as shoulder width or narrower than shoulder width, and the rest is the same as normal push-ups.

Push-up Variation 2

Based on the general push-ups, adjust the distance between your hands to be larger than the width of your shoulders. The other postures are the same as the general push-ups.

Push-up Variations

On the basis of normal push-ups, adjust the position of both hands from being parallel to one hand in front and the other hand slightly behind. Keep your upper arms in a straight line.

Push-up Variations

Start with a normal push-up position, then open one hand to the side, with your arm straight and your palm pressed against the ground. Keep your other hand in a normal push-up position. As you lower your body, feel your triceps stretch fully.

2. Plank

(1) Standard plank

How to do it: Bend your elbows and support your body on the ground. Stand with your arms shoulder-width apart, legs straight and together, and support your body with the soles of your feet. The shoulders, back and hips are on the same horizontal line, and the body is in a straight position like a board. Maintain posture.

Action points: The distance between the two arms should not be too wide, the same as or smaller than the shoulder width. Keep your back straight, don't slump down or arch your back. Bend your arms at a 90° angle.

(2) Plank variation training

Plank variation 1

On the basis of the general plank, extend one arm forward and support the body with only one elbow.

Plank variation 2

Maintain a normal plank position for a moment, use your elbows to push your body up, and then return to the normal plank position.

Plank Variations 3

Lie on your side with your legs straight and together, bend your left arm to support your body, and place your forearm forward, perpendicular to your body. Hold for a moment, then do the same on the other side.

3. Coach’s reminder:

1. Doing push-ups or plank exercises requires the strength of the waist and arms. Therefore, people who have suffered serious injuries to the waist or arms should try to avoid these two movements.

2. Some people want to achieve quick weight loss by quantity, but this is not conducive to improving weight loss efficiency and may also cause harm to the body. Train within your ability and don't overtrain.

3. Push-ups and plank exercises are simple and effective muscle training movements. To achieve a better fat burning effect, you need to combine them with other aerobic exercises, such as jogging, swimming, etc.

Source: 39 Health Network www.39.net

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