At school, there are only running, horizontal bars, parallel bars, how to refine pectoral muscles.

Like me, I'm also a student, and you can practice the parallel bars of these three! Two-finger parallel bars! The body is slightly forward, and I feel that the lower bundle of pectoral muscles is a little stretched! Then start doing it! Make more than 10 on it! Do 4 sets!

Horizontal bar, forehand, both hands together, do this feel that the pectoral muscles will be very swollen, also train the pectoral muscles!

If you want to practice, you can only do push-ups!

Frontal push-ups and parallel bar bending arm braces are the same, are brachial triphelps and pectoral muscles, but one is the upper pectoral muscles and the other is the lower pectoral muscles, the intensity is different, the horizontal bar basically has nothing to do with the pectoral muscles, the horizontal bar is to train the back muscles and forearm muscles, if you want to train the pectoral muscles, focus on push-ups and parallel bars.

Push-ups Parallel bars arm flexion and extension, pull-ups.

If you can't train your pectoral muscles with a single bar, you can do pull-ups to exercise the latissimus dorsi with a horizontal bar. And to exercise the pectoral muscles, you can do push-ups directly on the ground, and you don't need gym equipment.

Push-ups are mainly used to exercise the pectoralis major and triceps brachii of the arms, and the following are the methods and quantities of push-ups to exercise muscles:

Number of push-up exercises: Do 10 to 15 in each set, do 3 to 8 sets with a 1-minute rest between sets.

Five push-ups with different levels of difficulty: incline push-ups, standard push-ups, focused push-ups, lever push-ups, one-handed push-ups (in increasing intensity).

Easier than standard push-ups is the incline push-up. You can do it by putting your hand on the wall, the edge of the bed, etc., which is easier than the horizontal level. If you can do about 15 inclined push-ups, do standard push-ups, other types of push-ups, and so on.

Harder push-ups: Heavy-duty push-ups, lever push-ups, etc. Focused push-ups are when one hand rests on a high object such as a basketball and the other hand does push-ups normally.

Lever push-ups are done with one hand on the side and the other hand is done normally. The final form is a one-handed push-up.

If the goal is to build muscle, the above workout plan does not require daily exercise, but only once in more than 48 hours. Muscle gain requires long-term persistence, and it is not possible to train a good figure in one day.

Yes, being able to hang on the horizontal bar is also a sport, if you want to quickly increase muscle, you must pull ups, parallel bars, basketball need to increase the intensity, sit-ups, push-ups are not less.

Push-ups can train the pectoral muscles, let's see what to pay attention to!