What are the most effective ways to exercise your chest muscles at home?

In modern life, many male friends like strong pectoral muscles, which can not only beautify our body shape, but also strengthen our physical fitness. However, many people are not very clear about the methods of pectoral muscle training. So today, the editor will tell you in detail about the methods of pectoral muscle training. Let’s take a look!

Freehand: Push-ups

Lower chest: Place your hands wider than shoulders at a height of 20-30cm and do it until exhaustion. Do 3 sets.

Upper chest: Place your feet on a dumbbell bench (or a bench of equal height), with your hands slightly wider than your shoulders, and do one set to exhaustion, 3 sets.

Thickness: Shoulder push-ups, also one set to exhaustion, 3 sets.

Middle seam: Incline dumbbell fly, turn your palms inward when you come up, that is, your palms face the direction of your head, 3-4 sets

Shoulders: Bones are natural. If your deltoids are bulging enough or wider, the deltoids, like the triceps and abdominal muscles, can be stimulated by many movements, so they are not easily fatigued. Do dumbbell raises horizontally and laterally. You can use lighter weights and look in the mirror to see if your posture is correct and feel if the force point is correct. Exercising chest muscles varies from person to person. People with thin cortex and dry skin will see the changes faster. Generally, if you practice on a part of your body, it will become congested after each practice and look very big, but it will recover soon. The real increase in dimension usually occurs in one or two months. At this time, you will find that your muscles become noticeably harder and more angular when you exert force. It is recommended that you do not blindly pursue speed, because if your muscles grow too fast, your strength will increase on the surface, but in fact your bone strength, ligament and joint strength will not increase. Therefore, it is recommended that you blindly increase the weight at this time as it is most likely to cause injury.

Through the editor’s sharing above, you have a certain grasp of the chest muscle training methods. Then in your daily life and spare time, you can follow the methods shared by the editor to strengthen your own training, make your chest strong and powerful, and improve your physical fitness! Give it a try! .