How to train chest muscles at home without equipment

People's lives nowadays are very busy, so when they want to go to the gym to exercise their chest muscles, they can't find a fixed time. In fact, we can exercise our chest muscles at home, but many people find it difficult to exercise without equipment at home. Let me teach you how to exercise your chest muscles at home.

(1) Do push-ups. When your body is about to touch the ground with your chest, tense your pectoralis major muscles. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(2) Stand facing a wall with your arms raised in front of you, until your fingertips are just about to touch the wall but not quite. Stand straight, lean forward, and place your palms against the wall with your fingertips facing upward. Bend your elbows, with your upper arms and forearms at a 90-degree angle, and move your upper body closer to the wall. Keep your arms bent at the elbows to support your upper body, without letting your body lean against the wall. Keep your pectoralis major muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax. Do each of the above exercises 3 to 4 times a week, 10 to 15 times in a set, do 5 to 6 sets, and rest for 2 minutes in between.

If you stick to these methods, you will see results in 1 month, and obvious results in 2 months at most! Generally speaking, it is more effective to practice at a fixed time period. If you want to see results quickly, it is usually one to one and a half hours. What you eat is very important. The main component of muscle requires a lot of protein, so a large amount of protein needs to be supplemented to the body. For example: chicken breast. beef. egg. wait. At the same time, you should eat some fruits, vegetables and yogurt to supplement and promote protein absorption, and eat less spicy food and junk food like instant noodles.

After reading the above article, I believe everyone should know that if we want to train our chest muscles, we don’t have to rely solely on equipment to achieve the desired effect. In fact, there are many basic movements that can help us train our chest muscles, but it requires long-term persistence and dietary coordination to have more obvious results.