How to train chest muscles at home, you can also train perfect chest muscles at home

Many men want to have chest muscles, because they are not only a symbol of masculine charm, but also can increase one's self-confidence and give people around him a sense of security. And having broad chest muscles will give people a sense of broad-mindedness and can shape their appearance well. However, many people say that they don't have time to go to the gym to exercise. It doesn't matter, in fact, you can also train chest muscles at home.

1: First, let me talk about the warm-up. Put your hands on the ground, kneel on the ground, and cross your feet naturally. The distance between your hands should be greater than the width of your shoulders, and do the warm-up.

2: Kneeling push-up formal movement. Press your body down as much as possible, preferably with your chest close to the ground, and push your body up when you reach the lowest point. Be careful not to do it too fast, and basically complete one beat in 2-3 seconds. One beat means that you press your body down and push it up once.

3: Do 20 push-ups in one set. After one set, recover for 30 seconds. Keep the ready position while recovering, but don't press down. After 30 seconds, do the second set. The steps are the same as the first set. After both sets, stand up and recover for 30 seconds. After 30 seconds, prepare for the next move.

1: Preparation: Put your legs up high, about 30-50 cm, with your knees on the ground and your hands on the ground.

2: Standard push-up movements. Press down and push up, repeat. Do 20 in a set. After completing one set, rest for 30 seconds before doing the second set.

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

1: Shoulder-width push-ups. The method of this movement is the same as the kneeling distance, except that the distance between the two hands is the same as shoulder width. It is also a set of 20, and you can recover for 30 seconds after completing a set.

The chest muscles respond faster and are easier to train than other parts of the body. This is mainly because the chest muscles are composed of white muscle fibers. This type of muscle is characterized by fast contraction speed and strong anaerobic glycolysis ability. In other words, they are easy to "pump". So those who want to have perfect chest muscles can do it at home.