How to do chest muscle exercise at home

Chest muscles are what every male friend wants to have. There are many ways to exercise chest muscles. We should exercise according to the place and time. Sometimes it is inconvenient to go to the gym. We can also exercise the chest muscles at home. We just need to pay attention to the correct exercise method. How to exercise chest muscles at home? This is also an issue that many friends are particularly concerned about. Let us learn about it together.

1. 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

2. 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. The specific standard action diagram is as follows

3. 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.

4. 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.

5. 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.

The above is about how to do chest muscle training at home. When we are at home, we can achieve the purpose of chest muscle training through the above exercises. At the same time, we must also pay attention to the intensity when doing it at home, so that it will effectively stimulate the chest and achieve the purpose of muscle training. It is also an exercise that requires long-term persistence.