What is the method of chest muscle training without equipment?

We know that many people don't have good financial conditions, but they often want to exercise. At this time, they can often further train their chest muscles without equipment. And often when there is no equipment, it is actually recommended that patients can consider push-ups to train their chest muscles. You should know that different push-up postures actually have different training effects. What is the method of training chest muscles without equipment?

1. High-position prone support

Place your legs on a high bench or box, cross your calves, support the ground with your arms wide open, slowly bend your arms, and lower your upper body to do push-ups. 4 sets of training, 20 for each set.

2. Kneeling Push-Up

Kneel on the dumbbell mat, cross your calves and lift them up, support the ground with your arms wide open, and look forward. Bend your arms and do push-ups. 4 sets of training, 20 for each set.

3. Kneeling narrow position prone support

The movements of kneeling narrow push-ups are basically the same as those of kneeling push-ups. The difference is that one is wide and the other is narrow. The method is also the same. There are also 4 sets of training, 20 in one set.

4. Dips and extensions

Hold the bars with both hands, support your arms on the bars, keep your head upright, chest up and shoulders up, keep your trunk and upper limbs perpendicular to the bars, bend your knees and cross your calves over the ankle joints of your feet. Slowly bend your elbows, and at the same time, flex and extend your shoulders, allowing your body to gradually drop to the lowest position. Pause for a moment, and use your arms to lift up to the original position.

Note: Of course, in addition to push-ups to train the chest muscles, you can actually stop using the dips, because this is also a good exercise to further train the lower chest muscles. And in fact, the equipment-free chest muscle training method and dips need to be persisted to be effective.