How to train the chest, there are many movements, and these movements can be divided into bare hands and equipment. Of course, each movement has a good effect. As for what the freehand chest training movements are, I believe some people still know what the training movements are. So, what are the freehand chest training exercises? How many do you know? Let’s find out together below.
Push-ups
Speaking of the best freehand exercise method for chest muscles, the first recommendation is push-ups, because push-ups are relatively simple movements and are familiar to us. This movement is not very difficult. Initially we use the palms of our hands and toes to support our body off the ground and maintain balance. Next, we bend our elbows and open them to both sides so that our body can be closer to the ground and keep it parallel to the ground, and then stretch our arms upward some, but not completely straight, and at the same time lift our body up a little. Keep repeating this up and down movement, completing 30 push-ups in one group, and you can do 3 groups a day.
Pull-ups
The pull-up movement is also an effective freehand exercise for us to exercise the chest muscles, but please note that the pull-up movement here is a wide-grip pull-up, that is, when we grab the bar with both hands, the distance between the two hands should be wider than the shoulders. At this time, we use our arms to lift our body off the ground, then transfer the force to the chest position, use the chest to exert force, so that our body can be lifted upward until our head can leave the horizontal bar, and then relax and let our body Come down and start again. A group of 15 should be completed at a time.
Diamond push-ups
You can also call it narrow-gap push-up training. First, maintain the position of doing push-ups and keep your hands pressed together, that is, press one hand on top of the other and place it directly under the chest. This It’s time to start training. There must be quantity requirements, preferably around 10 to 15 times, and the movements cannot be deformed, otherwise the exercise effect will not be good!
Push-ups up and down
Find an object, something that can standWest. This kind of push-up is actually the traditional one, but the whole state is an inclined state, that is, the relative height of one hand in contact is higher than that of the other hand. The height difference formed in this way is very good for exercising the chest muscles. It is very beneficial. The pressure formed by the high pressure will be greater and the effect will be better. Doesn't some people think this is asymmetrical? It won't be a problem as long as it's done alternately, right? Start practicing now!
Kneeling push-ups
The kneeling push-up action is still different from the standard push-up action. We kneel with our legs stacked on the ground so that our big and small legs form a 90-degree angle. Then we lie down with our upper body and start to perform push-ups. The upper body movements are still similar to the standard push-ups, but this movement is better for us to exercise the back muscles, and the training effect on the chest muscles is also obvious.
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