What muscle building exercises do push-ups help?

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Lifting weights is a form of exercise that helps increase muscle mass. In addition, it is possible to increase the size and strength of the muscles with exercises such as push-ups. Push-ups help strengthen chest muscles, triceps, biceps, quads, and core.

1. Basic knowledge of muscle gain

Gaining muscle is not an overnight thing. When starting a new exercise regimen, the body's nervous system adapts to the new stimulus, starting to acquire additional motor units, some nerve cells and related muscle fibers.
When exercising continuously, the body will start to create new muscle fibers, increasing muscle mass. This process can take 3 - 6 months. The process of gaining muscle happens quickly or slowly, how much muscle gain will depend on factors such as genetics, diet, hormone levels and intensity of exercise.
For the best muscle development, you should do 3 - 6 push-ups, 6 - 12 times each set, rest 60 - 90 seconds between sets. You can increase the intensity by increasing weight or doing more difficult exercises to help the process of muscle gain become faster, not stagnant.

2. What do push-ups increase muscle?

What muscle group does push-ups eat? Unlike many weight machines that primarily focus on specific muscles, push-ups work multiple muscles at once. Push-ups are considered as one of the simplest yet most beneficial exercises to increase strength and muscle. Push-ups use your own body weight as resistance, working both the upper body and the core at the same time.
Specifically, push-ups mainly focus on the chest muscles, triceps, shoulders, abs and deltoids. In addition, there are other muscles that help stabilize the movement such as the biceps, quadriceps, and core.
Push-ups do the following:
Start: kneel, 2 knees and 2 hands on the floor, 2 hands wider than shoulder width; Straighten your knees so that you are in a high plank position, keeping your spine in a central position, your body in a head-to-toe position; Lower your body by bending your elbows at a 45° angle to your body; Push yourself up until your arms are straight.

To gain muscle, you almost feel exhausted after a workout. When you first start out, you often feel tired. But as you get stronger, more advanced exercises will be needed.
A simple way to increase the intensity of the exercise is to do push-ups with weights. You can ask your trainer to place the weight plate on your back, between your shoulders when doing push-ups. It's important that your coordinator holds the weight as you move so it doesn't slip off your back, causing injury. Lift weights slowly to avoid muscle and joint damage. If you feel the exercise is too heavy, you should reduce the amount of weight used or reduce the number of repetitions.
Note, while push-ups build muscle mass, other exercises should be done to strengthen muscles such as biceps, leg muscles and back muscles.

3. Other push-up exercises for muscle gain

If you do not choose push-ups with weights or want to add some other advanced exercises, you can refer to:
3.1 Exercise 1 Start as normal push-ups, 2 hands under shoulders, body following straight line from head to hips and toes Bend arms at a 45° angle to body, lower body until chest is just above the ground At the end of push-up, lower arms and press heels back Then, return to the lowest part of the push-up, bring your hands back to the original position On an exhalation, press into the ground, end the push-up, return to the original push-up position 3.2 Exercise 2 Start Start from the same movement as a standard push-up, body is in a straight line from head to hips and toes Bring hands to staggered position, move right arm forward a few centimeters, place left arm back a few centimeters behind Keeping arms staggered, bend elbows at a 45° angle to ribs, lower body toward ground until chest hovers on floor On exhalation, push into ground, return to movement. original work After h To complete the first set of push-ups, you need to swap the positions of your hands. 3.3 Exercise 3 Kneel on the ground, placing your hands slightly wider than your shoulders. Bring your arms to the sides Extend your legs straight back in a good position, avoiding hip slack Shift your weight to the right, bend your right elbow, keeping it close to your ribs. Left arm almost straight Lower your body until your chest is just above the floor As you exhale, press into your right palm, push up to bring your body back to center Repeat on the right side. opposite

This exercise focuses on one arm strength. You need to breathe deeply as you lower your body and exhale as you return to the center position.
3.4 Exercise 4 Start at the first part of the push-up. Bring your hands in and extend your feet a few centimeters. Put your weight on your right arm, bring your left arm off the ground, behind your back or to the side of your body On an inhale, lower your torso. toward the ground, balancing on your right leg and arm As your ribcage hovers above the ground, exhale and push back to the starting position After completing these movements, switch to the other side. When performing this exercise, your body should form a triangle or tripod with 1 arm in front and 2 legs outstretched in the back.
3.5 Exercise 5 Start at the beginning of the push-up, legs extended behind you, hands directly under your shoulders Bend elbows, lower toward the ground until chest is close to the floor On an exhalation , push into the ground When pushing up, bring your toes off the ground and straighten your arms in front of you On landing, perform the next push-up immediately. If this move is too difficult, you can do the clapping motion. Instead of bringing your whole body into the air, simply keep your toes on the ground, when you reach the top of the push-up, clap your hands and then lower your arms.

4. Notes when building muscle

When you know what muscle to push up, you need to pay attention to persevere, try hard in practice to see results. At the same time, it is necessary to combine rest during exercise to help muscles have time to recover. You should sleep 6-8 hours/day.
Other mental and emotional stressors in life can alter hormone levels, which, combined with overtraining, can affect muscle gain. So, make time for stress-relieving activities such as yoga meditation, massage,...
Besides, your body needs fuel to develop muscles. So drink enough water and eat enough calories, choose healthy foods and provide enough protein for the body. Along with that, should avoid processed foods and sugar. Focus on getting carbohydrates from fruits, vegetables, and whole grains. The recommended diet includes: 45 - 65% calories from carbohydrates, 10 - 35% calories from protein, 20 - 35% calories from fat.

With nutritional supplements, they are often found in foods, so you need to adjust your diet. For example creatine (great for muscle growth) is found in foods. Branched-chain amino acids are found in meat, dairy and legumes.
Push-ups are an effective exercise to build strength and muscle. You should try different types of push-ups to get in better shape.
For more information on exercises or nutrition for bodybuilders and sports people, you can visit the website of Vinmec International General Hospital to refer to more shared information. from experts, nutritionists.

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Reference source: healthline.com - healthline.com - livestrong.com