Is it true that you can train your chest muscles without any equipment?

There are many young people in today's life who don't have time to exercise at work every day, so they go to the gym to exercise. Men go to the gym hoping to have well-developed chest muscles and abdominal muscles to be envied. In fact, you can also exercise your chest muscles and abdominal muscles at home without the help of equipment. So many people ask, is it true that you can train your chest muscles without equipment? Will it really have a good effect on the body?

As long as you persist in doing this exercise, you will definitely see obvious results in about a month. Note that I said to persist in doing it. You can't do it halfway. I hope you also have perfect muscles!

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.

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.

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.

6. 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.

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.

Friendly reminder

The above 3 actions are divided into 6 groups. You may not be able to do so much in the beginning, maybe you can only do 1 or 2 movements. It doesn't matter, you will get better as long as you persist. When you can do 6 sets of 3 movements in a standard way, you will also find that your chest muscles are bigger than before, haha. Remember, it is better to do less than one set and do the movements correctly. It is better to have less than too much! ! I have been using this method all the time, and the effect is needless to say, it is very obvious. It just depends on whether you can persist, future muscle man, come on!

Is it true that it is effective to train chest muscles without using any equipment? This is a question that many people ask. In fact, you can also exercise your abdominal and pectoral muscles at home in your own way. Don't think that you don't have time to exercise during work. In fact, you can exercise your abdominal and pectoral muscles before and after meals when you get home from get off work.