How to train chest muscles

Chest muscles are an important criterion for whether a person is strong or not. Women with a slim figure or men with strong chest muscles are the proudest things. However, in real life, many men have flat chests, which is undoubtedly very damaging to the self-esteem of men who pursue strength. Having a strong chest has become the dream of many men. So how to train chest muscles? Let's learn about it below.

1. Elevated push-ups. Preparation: Put your legs up high, about 30-50 cm in height, with your knees on the ground and your hands on the ground. The specific instructions are similar to step one.

2. Standard movements for elevated push-ups. This movement is similar to step 2. Press down and push up, and repeat. Do 20 in a group. After completing one group, rest for 30 seconds before doing the second group.

3. Recover for 30 seconds between each set and do 2 sets of each movement. After completing 2 sets, stand up and recover for 30 seconds before moving on to the next exercise.

4. Kneeling push-ups. First, let’s talk about the preparatory movements. Support your body with your hands, kneel on the ground, and cross your legs naturally. The distance between your hands should be wider than shoulder width, and you should be ready to move.

5. The formal action of kneeling push-up. Press your body down as much as possible, with your chest close to the ground. When you reach the lowest point, push your body up. Be careful not to go too fast. Basically, you can complete one beat in 2-3 seconds. One beat means pressing your body down and pushing it up once.

6. Do 20 push-ups in a set. After completing a set, recover for 30 seconds. When recovering, maintain the ready posture, which is the posture in step one, but don't press down. Do the second set after 30 seconds, 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.

7. Shoulder-width push-ups. The method of this movement is the same as the kneeling distance type, except that the distance between the two hands is the same as the shoulder width. Also do 20 in a set, and recover for 30 seconds after completing a set.

Through the above introduction, we know what are the methods of training chest muscles. This method is not restricted by the environment and can be practiced at home or anywhere else. In fact, there are many ways to train chest muscles. You can also practice with barbells or dumbbells. It is mainly best to choose the method you like.