Freehand chest training schedule for weekly

We all know that training breasts is very beneficial, and there are training methods for how to train breasts. Of course, these movements have a good effect. Some people will make some plans to better train their chests. I believe many people don’t know what the training plan for barehand breasts is. So, how about the weekly version of the barehand chest training plan? Let’s take a look!

Monday: Kneeling push-ups

When doing breast exercises with bare hands, kneeling push-ups can actually be used. This training is actually similar to standard push-ups, but this training is also slightly improved in the movements, so the stimulation of the chest will be more obvious. The movements of this training are not particularly difficult. As long as you can master ordinary standard push-ups, you can do this movement. First of all, At the beginning, we can also perform standard push-ups, and then change the shape of our legs to touch the floor with our knees, which is a bit of a kneeling position, and then change the way we support the ground with our hands to support the ground with our elbows for kneeling push-ups. This training can actually help everyone improve their exercise ability.

Tuesday: Pull-ups

The pull-ups are also effective exercises for us to exercise our chest muscles, but note that the pull-ups here are wide from pull-ups, that is, we grab the bar with both hands, and the distance between the two hands should be wider than the shoulders. At this time, we exert force on our arms, and then our bodies leave the ground, and then transfer the strength to the chest position. Use the chest to exert force so that our bodies can lift upwards until our heads can leave the horizontal bar. , then relax and let our bodies get down and start the movements again. 15 pieces need to be completed at a time.

Thursday: Plank support

The plank support training is actually a very test of everyone's endurance, because after completing the standard movements, we must keep this posture still. The plank support training is actually specifically for the parts of our chest muscles, so the stimulation of the parts of the chest muscles is relatively high. It is also very suitable for girls to do this training, which can help everyone improve their comprehensive exercise ability. This training is very similar to push-ups, and there is only one difference between push-ups and push-ups, that is, push-ups are supported by the palms, while this training is supported by the elbows. However, another different part is this training. There is no need to exercise back and forth, just support your body to remain motionless, try to persevere until you are exhausted.

Friday: Parallel arm flexion and extension

The parallel bar arm flexion and extension is actually a very easy to forget. Many people think that this action is not very effective, but for the exercise of pectoralis major muscles, it is a very helpful action. This action is actually the most real exercise for pectoralis major muscles, and it is more aimed at the lower part of our pectoralis muscles. Therefore, if you want to exercise the lower part of your pectoralis muscles, it is very suitable for this exercise. This exercise also requires everyone to exhaust it. It is basically 15 times each time. Doing about three sets for one group is relatively close to exhaustion.

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