When we look at a person, we will inevitably see his chest. Having strong chest muscles is the dream of many people. Exercising chest muscles can not only improve a person's overall temperament, but also consume everyone's energy. Fat. Generally we use equipment when doing chest exercises, so is there a way to train chest muscles without equipment? Let’s talk about it today!
1. Wide-arm push-ups
Place your hands wider than shoulder width, tighten your body and hips to keep your body stable, lift your knees, and bend your elbows to lower your body toward the floor. As you approach the floor, your head and shoulders should move forward, as close to the floor as possible, and then push your chest toward the floor, keeping your body tight as you move your body from the floor back to the starting position. This movement will use more chest strength!
2. Parker push-ups
Lift your hips high, push forward on the ground, straighten your back and put the top of your head down (so that your body presents a triangular shape). This action can effectively train the upper chest and shoulders.
3. Russian push-ups
Place your hands on the ground or parallel bars, move your shoulders forward, lift your feet, keep your legs together, keep your body level, and your head, trunk, and legs in a straight line. Extend your arms as far as possible and lock your elbow joints. Move your shoulders as far forward as possible to find your balance point. Tighten the anterior deltoid muscles, waist muscles, gluteal muscles and hamstring muscles as much as possible.
4. Parallel bar arm extension
When the body is leaning forward, the elbows are outward and the shoulder blades are adducted, and the training focus is on the lower part of the pectoral muscles; when the body is vertical, the elbows are adducted, the training focus is on the triceps brachii, and the front deltoid muscles will be exercised at the same time.