The best way to train chest muscles with bare hands

Many men want to have charming six-pack abs and two-pack pectoral muscles to attract women's attention. Many men also go to the gym to find a private trainer to learn how to train their pectoral muscles, but this is not only expensive but also very likely to be unsuccessful. In fact, if you want to train your pectoral muscles, you can train at home. Here are the best ways to train your pectoral muscles with bare hands. You can try it at home.

First of all, the first freehand exercise is familiar to everyone. This exercise can effectively exercise your pectoralis major. We should pay attention to the standard of the movement when practicing.

Before starting, we should hold our chest and abdomen in, not bend our waist or hunch our back, and support our body with our arms straight, with our body and feet in a straight line. Our hands should be shoulder-width apart, not too wide open, and our elbows should be as close to our body as possible during practice, and the exercise speed should not be too fast.

When practicing the second exercise, we should kneel on the ground with our knees, then cross our feet in the air, with our thighs in a straight line with our body. When practicing, our hands should be open at the same width as our shoulders, and our elbows should also be close to our body.

When exercising, you should adjust your attention and focus on your chest, so that you can better feel the power of your chest.

3. Wide-width Prone Push-up

When practicing the third exercise, we open our arms slightly wider than our shoulders, with our palms facing outward. The body posture is the same, with our feet and body kept in a straight position.

When you do push-ups, make sure your arms are parallel to the ground and then stand up again. This is the most accurate way to do the exercise. When exercising, pay attention to feeling the tightening of your pectoralis major muscles. Don't exercise too fast and grasp the rhythm of the exercise.

When practicing this movement, you can lean on a table or stool, with your body in a slanted position, with your hands on the stool or table, with the support distance being the same as your shoulders, your toes resting on the ground, and your heels lifted up.

When exercising, bring your chest close to a table or stool, stay there for a few seconds to allow your chest to feel a deeper stimulation, and then stand up.

The amount of exercise for these four freehand chest exercises can be 3 sets of each exercise, 12 to 15 times per set. We need to do warm-up exercises before practicing to stretch the body and reduce the possibility of injury during exercise. After each set of chest exercises, you can do chest stretching exercises to stretch the chest muscles.