How to train chest muscles without equipment

In our lives, many people are particularly dependent on gyms, because they think that gyms have a variety of fitness equipment, and there are coaches to help guide, so whether it is weight loss or fitness, the effect is very obvious, but sometimes for some reasons, we can only exercise at home, and the fitness equipment at home is not sound, so how to train chest muscles without fitness equipment?

The movements mentioned below will cause soreness during the training process, but this is normal. We need to maximize the metabolism in our body to allow muscles to grow. So how do we train? Let's look down.

The first and most basic exercise is the push-up. There are three different training methods for this exercise. The first is the decline, the second is the incline, and the last is the plank. By alternating these three methods to perform push-ups, you can achieve the maximum effect of training your chest muscles.

The most difficult of these three methods is the decline. This movement can exercise our upper chest when we move downward. However, during the training process, we will find that under normal circumstances, everyone's upper chest is slightly weaker than the lower chest.

Then at this time we have to start adjusting the training method and use the third method to train, using the plank method to train, which can not only protect the upper chest but also achieve a balanced effect.

When we want to exercise the lower chest, we can use the second method, the incline. When we turn around and train in this way, I can better exercise the lower chest because this part is much stronger than the upper chest. In the whole set of chest muscle training movements, we must start with the most difficult part first and then do the simple part.

When we first start training, our energy is very high. At this time, we need to complete the most difficult movement first, which is the decline movement. For those who have just started training, we don't need to rush the progress. We can divide the training into three stages: elementary, intermediate, and advanced.

If you want to strengthen your arms while developing your chest muscles during training, you can choose to do it in the incline method, and add turning and shoulder raising movements in the middle. We must ensure normal metabolism and cannot be lazy during training. We must keep our abdomen close to the ground and support it with both hands. Repeat 5 times and do 6 sets to achieve the best results.

If you stick to it for a long time, you will find that these movements will become easier and easier, and will be very effective. The most important thing is to persist and not give up. When you can't persist, think of yourself, I can definitely train the strongest chest muscles!