What are some simple ways to train your chest muscles?

Having perfectly developed pectoral muscles always makes men envious and drives many girls crazy. As living standards continue to improve, people have begun to pursue a better body shape. Not only girls have started to train their abdomens and waistlines, but men have also kept up with the trend and started to train their chest muscles. So the question is, how can you train perfect pectoral muscles simply and effectively? The editor has collected some information for your reference.

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.

When exercising, follow your own physical fitness and do not increase the intensity at the beginning. Otherwise, not only will you easily get hurt, but it will also be counterproductive. In addition, supplementing nutrition and eating more high-protein foods, such as shrimp, eggs, milk, etc., are also beneficial to the growth of pectoral muscles. The most important thing is to persist. After a month, you will find that your pectoral muscles are different.