There are many ways to train the upper chest muscles, and each of these methods has its own effect. For example, some methods have good effects, and some methods have average effects. I believe there are still people who know how to train the upper chest muscles with bare hands. How to practice. So, what’s the fastest way to train your chest muscles with bare hands? Let’s find out together below.
1. Push-ups
When it comes to the best freehand exercise method for chest muscles, the first recommendation is push-ups. , because the push-up movement is relatively simple and is a movement we are familiar with, so the difficulty of this movement is not high. 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 perform 3 groups a day.
2. 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 We grab the bar with both hands, and the distance between the two hands should be wider than shoulder width. 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.
3. Wide-width push-ups
Everyone knows that the width of our palms is about the same as our shoulders for push-ups, but if we can hold our arms wider, then the difficulty of push-ups will be It is bigger, and in this case, the degree of exercise of the upper pectoral muscles is also better, so if you plan to exercise the upper pectoral muscles, and after doing one or two movements, you feel that you are still able to do it with ease, then you can consider doing wide-gauge push-ups. However, every kind of push-ups requires everyone to be more patient. If you can't persist, the effect will definitely not be good.
4. Kneeling push-ups
Kneeling push-ups are different from standard push-ups. We kneel on the ground with our legs stacked on top of each other, 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 standard push-ups, but thisThis action is better for us to exercise the back muscles, and the effect on the chest muscles is also obvious.