To train chest muscles without equipment, you can use these tips

When exercising the chest muscles, many men will go to the gym to use professional equipment for exercise, but everyone should naturally learn more about how to train the chest muscles at home without equipment.

1. Push-up exercises at different angles (horizontal, incline, decline)!

Muscles trained: chest muscles, deltoids, upper back muscles, triceps.

Training method: Push-ups are usually performed with a wide stance to train the chest muscles, in 3 sets in a row, with the only pause between sets being when changing positions.

1. Standard push-up - Put your hands on the ground as wide as your shoulders, straighten your legs and back, cross your feet, straighten your arms, and lock your elbows. Look forward, not at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body up in a controlled manner to return to the starting position. Pay attention to the rhythm of the movement.

2. Incline push-ups - Place your hands on a bench 50 to 70 cm high. Lower your body until your chest and hands are parallel, then push up with force. This exercise usually trains the lower chest muscles. In addition to the bench, you can also place your hands on a fitness ball, which is more difficult because more muscles will be involved in the movement to maintain balance, including the waist and abdominal muscles.

3. Incline push-ups - Place your feet on a bench for support and your hands on the ground. Lower your body until your chest almost touches the ground and then push up. This exercise usually targets the upper chest muscles and the front of the shoulder muscles. You can also use a fitness ball instead to increase the involvement of the trunk muscles.

2. Change the position of your hands and do push-ups

Muscles trained: pectoralis major

Key points: Place your left arm on the ground under your abdomen, and your right arm on the ground in a normal push-up position, keeping your body in a straight line. Use both arms to exert force at the same time to bounce your upper body up, then quickly change the position of your arms so that your right arm is pressed on the ground under your abdomen, and your left arm is in a normal push-up position, then place both hands on the ground, bend your arms to cushion the force, and keep your pectoralis major in the maximum stretching state, then repeat.

Breathing: Inhale as you lower yourself down, and exhale as you stand up.

3. Wide-grip parallel bar dips

Dips are a classic bodyweight exercise.

Target muscles: pectoralis, triceps and deltoids (front)

1. Hold the bar with both hands (choose a wide grip), support your arms on the bars, keep your head upright, chest up and shoulders up, lean your trunk and upper limbs slightly forward, bend your knees and cross your calves over the ankle joints of both feet.

2. Slowly bend your elbows and flex your shoulders at the same time. Lower your body slowly and as far as possible. Let your body slowly descend to the lowest position. Pause for a while and push your arms up to return to the original position.