How to train chest muscles with bare hands?

Many men don’t like sports on a daily basis, but now most men like to have a body with pectoral muscles, so many people don’t know how to train their pectoral muscles. Now the editor will teach you how to train your pectoral muscles with bare hands. Even if you don’t usually go to the gym or don’t have any sports equipment around you, you can practice. This can be much more convenient. It can also allow you to exercise at home, which is very helpful to you.

1. Finger exercises.

The ten fingers are mainly used as support points, and other movements are the same as the previous two methods. As the strength increases, the number of fingers touching the ground can be reduced gradually. This method mainly exercises finger strength, enhances the hand's grip, grasping power, and combined force, and allows the force to penetrate the fingertips.

It should be noted that if the finger strength is not enough to support the body, you can first practice with your fingers against the wall and support your body diagonally. After your finger strength gradually increases, gradually place them on a horizontal surface to practice in order to prevent finger injuries.

2. Carp lying in lotus pose.

Lie on your side, with one fist or one palm on the ground (usually one fist), support yourself diagonally on the ground, and cross your legs. For example, support the ground with your right fist, stretch your left arm upward, and make your arms into a cross shape to maintain your body balance.

Support yourself with the inside of your left foot and the outside of your right foot. When you push yourself down with your arms bent, use your waist to exert force, and tilt your head and waist back like a coiled carp. Then return to the original position and push yourself down repeatedly.

3. Inverted position.

Beginners can do a handstand against a wall with their feet on the wall, their hands shoulder-width apart, their arms bent, and do push-downs. Later on, you can lift your feet off the wall to do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to your body balance when practicing.

4. Weight-bearing exercises.

The movement is the same as the chest expansion and shoulder squeeze, except that you place a heavy object, such as dumbbells, on your back. After your arm strength increases and your body movements become coordinated, the weight of the weights can be increased gradually.

Although it is relatively simple to train chest muscles with bare hands, this method requires strong arm strength, so if you have not exercised regularly, you must be careful to exercise in moderation. No, if you want to build chest muscles, you should exercise all the time, as this will put a lot of pressure on your body. You can also rest for a while after exercising. Gradually increasing the intensity will be good for your body.