Exercise the pectoral muscles with bare hands, what movements make the pectoral muscles advanced?

If possible, it is best to choose to go to the gym and use the equipment to train the pectoral muscles. If you don't have the means, the best way to train your pectoral muscles is push-ups.

If you want to train your pectoral muscles, you can usually do some push-up exercises, or incline bench presses, dumbbell incline bench presses, etc. Exercise must be carried out to the end, so as to achieve the purpose of training chest muscles.

Doing pectoral push-ups with your bare hands can improve your pectoral muscles. In addition to practicing push-ups, you can also do the latissimus dorsi muscle in the chest. These methods are trained.

The 44-year-old uncle has been working out for 4 years and shares 11 movements to train the pectoral muscles with bare hands, ranging from simple to difficult.

1.Standard push-ups.

Standard push-ups should be familiar to everyone, and many people can do them, and everyone should know that push-ups are not in the wrong place, so you can do freehand exercises at home. If you want to exercise the upper pectoral muscles, push-ups are undoubtedly a very good choice, everyone should be able to master its essentials, and this method is also very common, basically all people can accept such exercise intensity, and more importantly, you can adjust yourself, because the number of push-ups can be determined according to everyone's physical condition. This type of push-up means that both hands and arms should be shoulder-width apart, and the whole chest will be exercised.

2.Wide push-ups.

This method is actually not much different from push-ups, that is to say, when we do push-ups, the distance between the hands is widened, usually the hands and shoulders are the same width, when doing this wide push-up, we have to set aside about ten centimeters more than our arms, standard push-ups. This method is very targeted to exercise the upper pectoral muscles, that is, the upper part of the chest muscles, and the triceps brachii is less exercised, if you only want to exercise the upper pectoral muscles, then this method is better.

3.Push-up.

This action is actually exactly the same as the wide push-up, and it also makes our hands wider than the shoulders, but it is different from the wide push-ups, this kind of push-ups require everyone to spread their hands as far as possible, as large as possible, and at this time our two hands are outward, and the 45-degree angle is not straight forward. This movement pays more attention to the exercise of the chest muscles, and it will make our shoulders less stressful, so it is easier to exercise the chest muscles, which is a good method.

Here's how to train your pectoral muscles with your bare hands:

The entire pectoralis major muscle is divided into three areas: upper, middle and lower. For the three areas, some variations should be adopted in the exercise method to achieve the purpose of uniform thickness, firmness and clear extension of the upper, middle and lower chest.

1. Diamond push-ups:

The back is straight, the hands are propped up in the lower chamber of the chest muscles, about 45 degrees inward, and the thumbs and index fingers of both hands are triangular. Each training session consists of 2 sets of 7 to 8 reps.

2. Exercise method for thickening the thickness of the middle seam of the pectoral muscle:

The key point of the movement is that the hands are slightly narrower than the shoulder, and the push-up exercise is performed on flat ground. It is recommended to do 2 sets of 12-15 pieces at a time.

3. Push-ups on the left and right sides: the waist and back are straight, the core is tightened, the distance between the hands is slightly wider than the shoulders, take the left side as an example, lift the foot to the other side of the body, and ensure that the upper body is not crooked, the arm is bent and leaned over to the elbow joint, slightly higher than the torso, 3 groups of 10 reps each time.

4. Exercise methods to thicken the thickness of the upper chest:

The key point of the movement is to do the same distance between the hands and shoulders, and perform push-up exercises on the downward slope, building 2 sets of 15 at a time.

Grasp objects with both hands and do chest expansion exercises.

4 freehand movements to train your pectoral muscles at home!

Freehand pectoral muscle training program, 3 movements 2 times a week, help you train strong pectoral muscles at home.

The easiest way to train your pectoral muscles with your bare hands is to do chest expansion exercises.

Movement 1: Dumbbell bench press.

Mainly for mid-chest exercises. Lie on your back on a flat bench with your feet apart and support the floor, hold the dumbbells on either side of your chest, feel the force of your chest push up the dumbbells to the top, and then slowly lower them to recover.

Movement 2: Chest push in a sitting position.

Mainly targets the pectoralis major muscle. Sit, chest up and abdomen tucked, hold the grip with both hands, breathe deeply to feel the strength of your chest, push your hands forward and exhale at the same time, taking care that the elbows do not need to be fully straightened, and then pause slightly, restore, and exhale at the same time.

Movement 3: Bench press with inclined dumbbells.

Mainly for the upper chest. The movement is the same as the dumbbell bench press, but on a sloping bench.

Action 4, inclined dumbbell flying birds.

Mainly for the upper chest and middle seam. Lie on your back on the inclined bench, hold your chest up and your abdomen, hold dumbbells in each hand and open them on both sides of your parallel chest, feel your pectoral muscles lift the dumbbells upwards to the top of your chest, pause for a while, and slowly recover.

Action 5, parallel bar arm flexion and extension.

Mainly targets the lower abdomen. Hold the parallel bars with both hands while bringing your legs together. Feel the pectoral muscles push your body with both hands, and at this time the body remains leaning forward. Stretch your arms and pause for a moment, slowly recovering.