What are some ways to exercise your chest muscles at home?

In daily life, chest muscle training is a major means for people to achieve the goal of strengthening their bodies. But in fact, not everyone has the conditions and ability to go to a professional training institution for training every day. Therefore, in order to achieve the goal of chest muscle training at home, you need to learn more about the common methods of chest muscle training at home. Let me introduce it to you below, I hope it will be helpful to you.

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. The specific action diagram is as follows

The official movement of kneeling push-ups. 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. The specific standard action diagram is as follows

Do 20 push-ups in a set. After completing a set, recover for 30 seconds. While recovering, maintain the ready posture, which is the posture in step one, except that you don't press down. Do the second set after 30 seconds, following the same steps as the first set. After finishing both sets, stand up and recover for 30 seconds, then prepare for the next move after 30 seconds.

Elevated push-ups. Preparation: Put your legs up high, 30-50 cm high, with your knees on the ground and your hands on the ground. The specific specifications are similar to step 1. The specific action diagram is as follows

Standard elevated push-up movement. 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. The standard actions are as follows

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

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.

Note: The above 3 movements are divided into 6 groups. You may not be able to do so much in the beginning, maybe you can only do 1 or 2 movements. It doesn’t matter, you will get better if you persist for a long time.

As mentioned above, elevated push-ups, shoulder-width push-ups, kneeling push-ups and kneeling push-ups can all effectively exercise the pectoral muscles. These methods are actually also commonly used methods for home pectoral muscle exercises. Therefore, people who want to exercise their pectoral muscles must pay attention to persisting for a long time when using the above methods.