How to practice the upper chest muscles at home the fastest

There are some training movements for how to train chests, and each training movement has a certain training effect. However, many people don’t know how to practice upper chest muscles at home. I believe someone knows how to practice how to practice chest muscles at home. So, how to practice upper chest muscles at home? How to practice these tips? Let’s learn about them together!

How to practice upper chest muscles at home? 1. Pushups

　　Pushups is an exercise that can increase the thickness of upper chest muscles at home. It is very helpful to practice chest muscles. It is very suitable for people who want to practice chest muscles but don’t have much time or energy to go out to exercise. The specific method is to hold your hands shoulder-width on the ground and keep your body straight after lying on the ground. You can adjust it according to the amount of exercise, basically 10 in each group, and then gradually increase the number of groups according to the amount of exercise.

2. Feibird

　　The flyingbird movement is actually to the point where you can shape the upper chest muscles, that is, we need to have upper chest muscles, and this is effective, so the first two are needed. I have adopted this method first, and I am consolidating it. First, we need to lie on our back, then hold the dumbbells in both hands and place them above the chest. We should extend our arms, slowly spread them to both sides, so that the chest can be stretched, and then return to the top of the chest. Basically, the movement is repeated like this, and because this thing is more like a bird flapping its wings, it is named Feibi. This movement is also 10 in each group, but when it comes to the consolidation stage, everyone needs 5 groups each time, so that the effect is.

3. Lift the dumbbells in front of the beginning. We stand up straight and hold our chest and abdomen on the ground. Hold a dumbbell with each hand and maintain a natural and relaxed state on both sides of our body. At this time, we adjust our breathing, raise our arms straight forward and upward to keep our body and arms vertical, and keep our hands straight and parallel to the ground. We keep this action in a group of 30 seconds. We can perform 5 sets a day, which can effectively exercise our chest because our chest is in a clamped state at this time.

It is best to practice the upper chest muscles once a few days

　　About 1 to 3 days each time. Unless you have reached a very high level in strength training, you should let your upper chest muscles rest for 1 to 3 days between the established two training plans.

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