How to train chest muscles with bare hands, how to train chest muscles with push-ups

Men all want to have beautiful chest muscles, because it not only makes them look more manly and sexy, but also gives people a sense of security. However, some men say that they don't have time to go to the gym to exercise, so what are some ways to exercise chest muscles in daily life? In fact, the simplest and most effective way is push-ups.

1: Kneeling push-up. First, let me talk about the preparation. Put your hands on the ground, knees on the ground, and cross your feet naturally. The distance between your hands should be greater than shoulder width, and do the preparation.

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 a set. After one set, recover for 30 seconds. Keep the ready position while recovering, which is the position in step 1, but don't press down. Do the second set after 30 seconds. 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: Raised push-ups. Preparation: Put your legs up high, 30-50 cm high, with your knees on the ground and your hands on the ground. The specific specifications should be almost the same.

2: Standard push-up movement. This movement is similar to step 2, press down and push up, repeat. 20 in a set, recover for 30 seconds after completing a set, and then do 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.

You may not be able to do so many in the early stage, maybe you can only do 1 or 2 movements, it doesn't matter, it will be fine as you stick to it for a long time. 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.