How to train chest muscles without equipment

The chest muscles are one of the components of the human body. They are not only related to aesthetics, but also have certain benefits to health. Usually people exercise their chest muscles in the gym, because there are a lot of related equipment there and the exercise effect will be better. However, many people don’t have time to go to the gym, and there is no equipment at home. How can they exercise in this situation? Here I will introduce to you how to exercise your chest muscles without any equipment.

How to exercise your chest muscles without equipment:

1. First of all, warm up thoroughly, especially the joints of the arms and shoulders, and the lower body should also be warmed up to avoid bone noises or joint discomfort during exercise. Set the stopwatch to beep once every 30 seconds and once every 15 seconds, and then repeat the cycle of beeping once every 30 seconds and once every 15 seconds. Bring some exciting and rhythmic music to stimulate your passion for exercise.

2. Because it is in the primary stage, it is important to exercise arm strength because you will be doing a lot of push-ups in the future. The first exercise is a standard push-up. Keep your body in a flat plane and do not lift your head. Relax your neck and keep it in the same plane as your body.

3. Do incline push-ups, raise your upper body to about 40 degrees, which is best, to exercise your lower chest muscles. You can do it on the edge of the bed or with the help of a small stool.

4. Do decline push-ups, raising your lower body to about 35 degrees, which is best, to exercise your upper chest muscles. You can also use a bed or a stool, or even lean your feet against the wall.

5. Do wide-grip push-ups with your hands about 1.3 meters apart and place your hands slightly below your belly (close to your stomach). Feel the entire chest muscles and shoulders being stimulated.

hint:

1. When doing push-ups, remember to use both hands to balance, otherwise your trained chest muscles may become asymmetrical.

2. In addition to warming up for 10 minutes, during the 20 minutes of exercise, exercise for 30 seconds and rest for 15 seconds. Set the alarm and make sure to keep the exercise consistent and maintain a certain exercise density.

3. For beginners, when you run out of strength, don’t give up so quickly. You can do it slower every 30 seconds, or support your body. If you really can't hold on, slowly lie down with your upper body first, and then relax your feet. If you relax your whole body at once, you may hurt your knees.

4. Stick to the first stage for one month, and pay attention to concentrating during exercise to avoid injuries.

Note: The above movements are based on personal training experience. You can also increase the difficulty of the exercise or reduce the rest time according to your own physical condition.

If you don't have any equipment, remember to warm up when exercising your chest muscles. After warming up, you can do push-ups according to your actual situation. There are many ways to do push-ups, and the effects of different push-ups on training the chest muscles are naturally different. In addition, I would like to remind everyone that the general warm-up time is ten minutes, and the effective exercise time is best maintained for twenty minutes.