What's the best way to train your chest muscles at home?

More and more people are beginning to like fitness. Boys who do fitness hope to develop obvious chest muscles and abdominal muscles. There are many things to pay attention to during the exercise process, such as the diet must be adjusted. Some people do not eat meat at all during fitness, which is definitely wrong. Fitness people must eat meat, but not too much. In addition, they must master some techniques for training chest muscles. If you are at home, you can do the following exercises to train chest muscles.

The best way to train your chest muscles at home:

1. Chest expansion

Use the palms of your hands as support points, open your arms as wide as your shoulders or wider than your shoulders, keep your back, waist and hips in a straight line, use your elbows to exert force, and bend your arms. This method mainly exercises the chest muscles, triceps in the upper arms and abdominal muscles.

3. Shoulder clamp

The action is the same as above, except that the distance between the hands is narrower, and the fists are used as support points, with the knuckles facing forward. This method exercises arm strength and can increase wrist strength and fist hardness. When practicing, you should pay attention to the fact that the selected supporting surface can be soft at first and then hard, and your wrists should be kept taut when supporting to avoid sprains.

3. Iron Ox Plowing

Use your fists or palms as a base of support. Place your hands on the ground and open your arms to shoulder width. Keep your toes on the ground and your hands and feet parallel. Push your head diagonally forward, use the forefoot, hands, neck, and waist together, and at the same time lower your waist and stick it to the ground. Then lift your hips, lower your waist, pull your body back, and the movement is complete. Just repeat the forward and backward movements repeatedly.

Chest muscle training tips:

1. Don’t always do the flat bench press first

Many people know the flat barbell bench press, which is indeed a very good chest-building exercise, but it is not the only one. Like any other exercise, the gains you can make from the flat barbell bench press will diminish as you adapt. So don't just focus on the flat bench press. There are options for starting with training, such as using an incline barbell or dumbbell bench press. Because I usually arrange the bench press as the first exercise, now I choose to start training the upper chest muscles first, and my body cannot adapt to such a change.

2. Don’t turn your fly into a bench press

Just think about it and you will know which one is more powerful, push-up or chest press. This is very simple. Maybe you can use 50kg for dumbbell bench press, but I believe there are only a handful of people who can do flyes with this weight. In fact, many people will perform the chest press movement in the form of a bench press when doing flyes, because the body always tends to lift the weight. Once this happens, the original single-joint movement becomes a multi-joint movement, and loses its original isolating effect. I'm afraid this won't achieve the effect of training your chest muscles!

Keep your elbows slightly bent throughout the exercise. You should not use too much weight for this exercise. I've already done the heavy bench press, so why should I repeat it again?

3. Don’t schedule chest training after deltoid and triceps training

People often think of the pectoralis major as a larger muscle, and the multi-joint bench press can effectively stimulate them while also engaging the deltoids and triceps. Remember, the worst thing you should do is to schedule chest training after deltoid and triceps training. Because the previous training has fatigued the deltoids and triceps, and the chest is in good condition, the chest cannot be fully stimulated.

Also, the soreness from previous training will affect chest training. So when you first want to add weight to the bench press, you will feel overwhelmed. It is generally recommended that chest training be scheduled two days after triceps or deltoid training. Alternatively, you can schedule shoulder or triceps training after chest training, so that you can effectively stimulate multiple parts in the same training session.