Can anyone tell me how I can work my pectoral muscles at home

1) Do push-ups, tighten your pectoral muscles as your body descends to touch the ground, stand still for 8 10 seconds or a little longer, and then relax. (2) Stand facing the wall with your arms raised in front of you and your fingertips touching the wall. Tuck your abdomen and chest, lean forward, support the wall with your palms and fingertips pointing up.

Bend your elbows, your upper arms at a 90-degree angle to your forearms, keep your upper body close to the wall, bend your elbows with your arms bent to support your upper body, don't let your body against the wall, tighten your pectoral muscles, rest for 8 10 seconds or a little longer, and then relax. Exercise each of the above movements 3 to 4 times a week in groups of 10 to 15 for 5 to 6 sets, with 2-minute breaks in between.

1.Warm up before each exercise. Just twist the joint.

2.Push-ups are known to work the muscles and pectoral muscles in the arms. Individual Workout Methods:

Slow motion, do a little less, hold on and stay on the ground for 10 seconds, then come up again, stay for 10 seconds. Do this repeatedly for about ten or so and it's about the same. After you finish it, take a break and do it again, and do several sets a day (depending on your situation).

3.Arm strength equipment exercises the pectoral muscles. The author raised the arm strength device to the top of the head and relied on the pectoral muscles to pull it (I don't know if it is accurate, but I feel that the pectoral muscles are OK). Pull your pectoral muscles to the maximum, then lower them to the chest position, and contract for a while (repeat).

4.The tension machine trains the pectoral muscles. The author bends down to train the pectoral muscles and bends the arm muscles to himself. Bend the tensioner as much as possible, hold it still, and release it for a while.

5.Sit-ups also work on your pectoral muscles (but more abs).

6.Pounding the chest area for a while every day can also effectively exercise the pectoral muscles.

7.In fact, muscle training is to repair a slight break in muscle tissue. Keep in mind that it is a slight breakage, all exercises need to be done to a certain degree (within the range that you can accept), and it will take some time for the muscles to recover.

In my own experience, it is 100 push-ups a day, stick to it, stick to it for a while, raise your feet, increase the difficulty, so that the pectoral muscles will come out naturally.

Push-ups, sit-ups, squats, jumps, handstands, better if you use equipment.

Buy a dumbbell with the right weight. Buy another mat. You can do a variety of different muscle stretching movements. Once a day, 3 sets at a time. 20 pcs per group. Keep at it.

At present, the most reliable and relatively simple thing is that perseverance is required.

Do push-ups and do five sets of 20.

Exercise the upper pectoral muscles can do an upright dumbbell lift, it will be more difficult if there is no chest clamp on the inside of the pectoral muscles, only narrow push-ups, both feet and hands should be high, the distance between the two hands should be narrow, together to the effect of clamping the chest.

Do push-ups, pay attention to the angle, put your feet high, and pay attention to the distance between your hands, the wider the more you exercise the outside of the chest, and vice versa, the internal test and triceps.

The inner pectoral muscle is the highest level of the pectoralis major muscle, and I am also trying to make it angular and angular.

At present, my method is still push-ups + dumbbells.

When doing push-ups, try to spread your arms as far as possible to increase the resistance of your pectoral muscles.

Try it and work together.

Whacking....Do (wide) push-ups.

1.Do push-ups every day, the number should gradually increase, to be grouped, such as a group of 20, you can rest for 1 minute after each set, such as doing 2 sets today, 3 sets tomorrow, 4 groups or more the day after tomorrow, you must do more and more, so that you can break through the limit, if you can persevere, generally after 2 weeks, the chest muscles will have obvious changes.

2.The correct posture of push-ups, there is no uniform rule, generally the legs should be straight, and the distance between the hands should be changed, for example, narrow push-ups (the width between the little fingers of the two hands is about the same as the width of the shoulders), wide push-ups (the distance between the thumbs of the two hands is greater than the width of the shoulders), high push-ups (the position of the feet is higher than the head, if there is no equipment, generally put the feet on the stool, you may not be used to it at the beginning, but you will get used to it after a few times).

3.Dumbbells are also a good equipment for exercising chest muscles, as long as you insist, the effect is also very good, dumbbell exercise is also to be grouped, generally 10-15 for a group, do many groups every day.

4.There are many ways to exercise dumbbells, the most common ones are front raises and side raises, and there are many other postures.

5.I believe that many people have a tensile device, it is not expensive, dozens of yuan, it is convenient to exercise, and you can pull a few when you have time, but if you want to exercise international muscles, you must insist, you can't fish for three days and dry nets for two days.

6.During exercise, diet is more important than exercise, the main component of muscle is protein, so be sure to eat more high-protein foods during workout, preferably animal protein, such as beef, chicken, eggs, pork can also be, plant protein: tofu.

If you don't have any equipment, what kind of pectoral muscles do you practice! It is recommended to buy the right dumbbells and buy a tensioner, and the exercise is not only about the weight and quantity, but also the most important thing is whether the standard of the movement and the method of exerting force are correct. If you want to find an effect, you must stick to it!

Just stick to it.

If you don't have dumbbells, lift weights to do bending arm chest expansion exercises and straight arm chest expansion exercises to make your arms sore.

Add one per day, and after adding 20, change to heavier dumbbells or weights.