If you don't have time to go to the gym, training your chest muscles at home is a good choice. However, you need to pay attention to the relevant movements and precautions when training your chest muscles at home. The movements should focus on chest expansion, shoulder clamping and independent movements. Try to avoid high-weight pressure training. After all, there is a lack of dedicated guidance at home. At the same time, the sequence of movements is required. The training movements actually have a sequence. The order of training cannot be messed up, otherwise it will hurt your body.
Chest exercises 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 muscles that are worked are the pectoral muscles, triceps in the upper arms, and abdominal muscles. 2. Shoulder grip 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 precautions 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, as you adapt, the gains you can make from the flat barbell bench press will decrease. So don't just focus on the flat bench press. You have the choice of starting your workout with an incline barbell or a dumbbell bench press. Because you usually arrange the bench press as the first exercise, now you choose to start training the upper chest muscles first, your body cannot adapt to such a change.
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