What are some ways to train your chest muscles without equipment?

In daily life, every man hopes to have well-developed abdominal and pectoral muscles to make the opposite sex feel safe and envied. Many people go to the gym in their spare time and use fitness equipment to practice well-developed muscles. As work becomes busier and busier and social competition becomes more competitive, many people do not have time to go to the gym. You can also practice pectoral muscles without equipment. So what are some ways to exercise pectoral muscles without equipment?

How to build chest muscles at home: freehand training

1. 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.

2. 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.

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

4. 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.

5. 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.

6. 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.

7. 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.

If you don’t want to go to the gym during your spare time at work on Sundays and holidays, you can learn this set of chest muscle methods at home. You can still exercise your chest muscles without any equipment. You don’t have to rely on all the fitness equipment to train your chest muscles. As long as you stick to it and don’t give up halfway, even the weakest body will be able to develop strong chest muscles.