The lower edge of the pectoral muscle is the lower part of the pectoralis major muscle, and its development can increase the fullness and three-dimensionality of the chest, and improve the aesthetics and strength of the chest. Push-ups are an easy way to work your pectoral muscles, but there are a few important points to master in order to effectively stimulate the lower edge of your pectoral muscles:
Position of the hand: The position of the hand determines the area of force of the pectoral muscles, generally speaking, the closer the hand is to the body, the greater the stimulation of the lower edge of the pectoral muscles, and the farther away from the body, the greater the stimulation of the upper edge of the pectoral muscles. Therefore, to train the lower edge of the pectoral muscles, the position of the hands should be below the chest, shoulder-width or slightly narrower, the fingers forward or slightly inward, and the elbows at a 45-degree angle to the body.
Tilt of the body: The inclination of the body determines how much the pectoral muscles are stretched, generally speaking, the lower the body is tilted downwards, the greater the stretch of the lower edge of the pectoral muscles, and the more the body is tilted upwards, the smaller the stretch of the upper edge of the pectoral muscles. Therefore, if you want to train the lower edge of the pectoral muscles, the inclination of the body should be increased appropriately, and you can use items such as stools or chairs to support the feet so that the body is in an upward inclined posture.
Speed and amplitude of movements: The speed and amplitude of movements determine the degree of tension in the pectoral muscles, generally speaking, the slower the movements, the greater the tension in the pectoral muscles, and the faster the movements, the less tension in the pectoral muscles;The greater the movement, the greater the tension in the pectoral muscles, and the smaller the movement, the less tension in the pectoral muscles. Therefore, if you want to train the lower edge of the pectoral muscles, the speed and amplitude of the movement should be properly controlled, you can use the rhythm of 2 seconds to descend, 1 second to pause, and 2 seconds to rise, the chest should be as close to the ground as possible each time you descend, and the chest should maintain a certain tension every time you rise, and do not completely straighten the arms.
To sum up, if you want to use push-ups to train the lower edge of the pectoral muscles, you need to pay attention to the position of the hands, the inclination of the body, and the speed and amplitude of the movements, so as to effectively stimulate the lower edge of the pectoral muscles and increase the thickness and strength of the pectoral muscles. Of course, push-ups are only a basic exercise method, and in order to further improve the development of pectoral muscles, it also needs to be combined with other equipment training and nutritional supplements to achieve the desired results.