How to train chest muscles at home. Three movements will help you easily

　　probably at home exercise The venue or equipment support is not enough, but you can build chest muscles at home! So how to train chest muscles at home? If you are in the gym, how should you train your chest muscles? Today’s article will give you a detailed explanation one by one, hoping to help you develop the chest muscles you want!

　　How to train chest muscles at home

　　first action : 4 seconds push-ups. Place your lower body on the ground on your knees, or on your feet. Support your hands on the ground and spread them out as much as possible to allow the chest to bear force. It takes 4 seconds to lean down. Count the time. Stop when your chest muscles immediately touch the ground, and then get up.

　　Notice : The action of leaning over and pressing down should last for 4 seconds. It is not a quick press, but a slow press. The purpose is to allow the chest to bear more weight and fully bear the force. When the chest muscles touch the ground, pause for 2 seconds. You will find that this is much more tiring than ordinary push-ups, but the effect is significant. Do 10 push-ups for 4 seconds.

　　second action : Lift the dumbbells with both hands until the dumbbells are close to your chest. This move may seem simple, but it works your chest, biceps, and triceps at the same time. Why choose the kneeling position to lift dumbbells? The most important point is that this can stress your abdominal muscles at the same time and is also effective in exercising the abdominal muscles. Do this 10 times in total.

　　third action : This action looks quite interesting and requires the cooperation of both feet. When you lean down, open your feet at the same time, and then bring your feet together when you stand up. This kind of push-up looks like jumping and is very effective. The leg movements and arm strength must be coordinated well. Press down once and lift up once as a complete movement, do it 10 times.

　　How to build chest muscles in the gym

　　barbell bench press : Use a wide grip to fully stretch and contract the pectoralis major muscles； The torso and chest are required to stand upward to form a bridge shape, the shoulders sink, and the horizontal bar is placed on the chest 1 cm above the nipples. ； When the barbell is pushed up until both arms are straightened, the pectoralis major must be in a "peak contraction" state and pause for a moment. Exhale through your nose when pushing up and inhale through your mouth when returning.

　　Sitting chest press : First, adjust the seat of the machine to a suitable height. The standard is that the height of the handle is the same as the height of the upper edge of the chest. Then adjust the weight. After sitting on the seat, your head, upper back and buttocks are close to the backrest, and your waist is tightened forward. After preparing the posture, raise your chest and draw in your abdomen. Eye Look straight up, hold the handle with both hands, then take a deep breath, feel the force in the chest, push the weight up, and exhale at the same time. When pushing to the top, the elbow joint should not be completely straightened, then pause for 1 second, restore, inhale at the same time, return to the point where the two upper arms are in a straight line, exert force again, and repeat the exercise.

　　Butterfly chest clamp : Adjust the height of the seat so that the handles are at the same height as your shoulders. Keep your arms slightly bent. Be careful not to open your arms too much (just open them to the back plane) to avoid injuring your shoulder joints. The weight should not be too heavy. Pause for 3 seconds when adducting to fully squeeze your pectoralis major muscles. Breathing: Take one natural breath every time.

　　Things to note when training chest muscles

　　Many people make a fatal mistake when training their chest. They are not training their chest, but their shoulders. Because when pushing up, the shoulders push upward, and then when returning, the shoulders sink. In this way, the shoulders of the bench press will bear a large part of the force, and coupled with the force exerted by the triceps, the force on the chest muscles will be greatly reduced. This bench press movement will stimulate the chest muscles very little, but after doing a few sets, the chest muscles will still be congested and you will feel a pumping sensation. Many people may think that chest muscle training is in place, but it is completely wrong.

　　The role of the pectoral muscles is to adduct and internally rotate the humerus. If the elbows are not raised, lowered, and bent during chest training, but the shoulders are raised and lowered, then the training of the pectoralis major muscles will inevitably be incomplete, and the shoulders will drive the chest muscles, thus losing the meaning of the training.

　　The best way to correct this problem is to lower your shoulders to the limit during training, stick them to the bench, and keep your shoulders in this state throughout the training process. Then focus on the elbow. The key point of the bench press is the displacement of the elbow. After the shoulder is immobile, the chest muscles do most of the work when the elbow is pushed up and down. Only in this way can the normal efficiency of the bench press for chest muscle training be achieved. (Reference website: Fitness bar)