How to train chest muscles at home?

Among all the muscle lines in the body, the pectoral muscles are the easiest to show off, and many male friends are obsessed with training their pectoral muscles. Many people go to the gym to develop well-developed pectoral muscles, which makes people envious. In fact, it is not only machines that can help men train their chest muscles. You can also train your chest muscles at home. If you want to have developed pectoral muscles, please follow the method introduced by the editor.

1. Kneeling push-ups, first let’s talk about the preparation movements

Support your body with your hands, kneel on the ground, and cross your legs naturally. Place your hands wider than shoulder width apart and get ready.

1. Kneeling push-up formal action

Press your body down as much as possible, with your chest close to the ground. When you reach the lowest point, prop your body up. Be careful not to go too fast. Basically, you can complete one beat in 2 to 3 seconds. One beat means that you press your body down and prop it up once.

2. Kneeling push-ups 20 reps per set

After completing a set, recover for 30 seconds. When recovering, maintain the ready posture, which is the posture in step one, but there is no need to press down. After 30 seconds, do the second set, following the same steps as the first set. After completing both sets, stand up and recover for 30 seconds, then prepare for the next exercise after 30 seconds.

2. Elevated push-ups

Preparation: Put your legs up high, about 30 to 50 centimeters high, with your knees on the ground and your hands supporting the ground. The specific instructions are similar to step one.

1. Standard action of elevated push-ups

This movement is similar to step 2. Press down and push up, and repeat. Do 20 in one set. After completing one set, rest for 30 seconds before doing the second set.

2.Recover for 30 seconds between each set, and perform 2 sets of each movement

After completing 2 sets, stand up and recover for 30 seconds before moving on to the next exercise.

The above are methods of training chest muscles that do not require any equipment and can be done at home. Many friends who don’t know what kind of exercise to do at home to achieve the effect of training chest muscles, quickly learn the above methods to train a set of proud square chest muscles. You may not be able to do much at the beginning, but the key is persistence and standard of action. You will see results slowly. Come on.