How to train the upper chest muscles? There are training methods. At the same time, the upper chest muscles training method is very effective. Among the training methods, there are also freehand training and equipment training. The method of training the upper chest muscles with bare hands, I believe someone still knows. So, what is the best way to train your upper chest muscles with bare hands? Let’s find out together below!
Push-ups
Push-ups should be a fitness movement that everyone is very familiar with. When we were still students, Teachers have asked us to do push-ups many times since the 1980s, so everyone must have a little knowledge of push-ups, not completely ignorant. When doing push-ups, we must do them to a certain standard in order to train our injured chest muscles, and push-ups do not require any equipment, so they are very suitable for everyone to exercise at home, and they do not require much space. They are very convenient and can be done anytime and anywhere. Made. Of course, everyone must pay attention to the standard push-ups, and also need to persist to be effective.
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, our hands When grabbing the bar, your hands should be wider than shoulder-width apart. 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.
Wide-gap 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 push-ups will be more difficult 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 completing one or two movements, you feel that you are still able to do it with ease, then you can consider doing wide-spaced 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.
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 the standard push-ups, but this movement is very important for our exercise.The effect on back muscles is better, and the training effect on chest muscles is also obvious.
❋ Tags: