Six exercises to train your chest muscles

Nowadays, exercise and fitness are not a strange thing. Many people like to go to the gym, thinking that this is the only way to exercise the body. Maybe the atmosphere in the gym is stronger and more suitable for exercise. But if you think you can train a stronger body alone, then you can also do it at home. Because exercise is a personal matter and has nothing to do with the crowd.

When we exercise in a gym, we can increase the weight as our training ability improves. So what should we do at home without dumbbells? Six postures to train your muscles:

1. Conversion tactics

We usually train our chest by kneeling, doing push-ups, but because there is no weight, it is difficult to stimulate deeply. Changing the difficulty of training can further increase the chest fat rate. You can try diamond push-ups, crocodile crawl plank support, or superman 2 plank support, but you must do it within your ability, otherwise it is easy to hurt yourself.

2. Combined training

The chest and shoulders are connected, so in order to make the chest produce a deeper sense of fatigue, we can do shoulder training directly after chest training. Such training is considered a set of compound training, which saves time and effort and increases the compressive strength of training.

3. Separation Training

Our chest is divided into two parts from top to bottom and in the middle. They all need different postures for multi-faceted training, not just a single plank support. It is impossible to complete all the training in one training. It is best to choose two or three parts to train each time, so that the chest will develop more strongly. The weak points of the net braid are the upper chest and the middle seam. Therefore, the general chest training posture at home is as follows:

1. Incline push-ups (6 sets, 30 reps per set). 2. Diamond push-ups (6 sets, 30 reps per set). 3. Tablet-width push-ups (6 sets, 30 reps per set). 4. Flat push-ups (6 sets, 30 reps per set). 5. Seabird. 6. Prone push-ups.