What are the methods of training for upper chest muscles?

We usually use equipment to complete the exercise of pectoral muscles, because the exercise effect is more obvious. However, because many people have limited time and conditions, they often only choose to exercise with bare hands. Although bare hands exercise is slower, you will see a good exercise effect after persisting for a long time. Let’s take a look at the training method of upper chest muscles.

1. Wide-distance push-ups

We can also perform wide-distance push-ups at home. At the beginning, we open our hands and lean on the yoga mat. At this time, the distance between our hands and arms is wider than our shoulders. At this time, the arms are in a straight state. The feet and hands support the body to maintain balance on the yoga mat. At this time, you should pay attention to the body being tilted. After the movement is ready, we bend our elbows to let our body down and ensure that our body is parallel to the ground. Then stretch out some arms to let our body up and start the movement again.

2. Wide distance pull-ups

This action is a bare-hand exercise, but we need to have a place to borrow strength to allow us to perform. At the beginning, we hold the horizontal bar or position to borrow strength with both hands, and at this time, the distance between our hands Wider than the shoulders, allowing our feet to leave the ground, and only our arms support our entire body to maintain balance. After adjusting our state, we lift our hands upwards and allow our chin to exceed the position of leveraging force. At this time, we relax our arms and let our bodies go down. Each time we complete 15 pieces in a group.

3. Chest expansion exercises

There are many chest expansion exercises. We can do simple two-arm stretching exercises, that is, our hands spread to both sides, like a bird. Let our hands spread to form a straight line, and the arms and ground are protected. In a parallel state, our palms are facing directly in front of us, so that we can feel our chest stretching. After working for 90 seconds, we will relax our arms, put them back on both sides of our body, and start the movement again.

The above is the exercise method about the upper chest muscles. The upper chest muscles are a very important part of our body. Regular exercise can make our chest lines more and more perfect, and are very suitable for friends who don’t have time to exercise in the gym.

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