How to train your chest muscles with bare hands? It's actually very simple

Everyone knows that there are many methods for training chest muscles on the chest, and there are many benefits of training chest muscles on the chest muscles. In the training methods, there are also differences between bare hands and equipment training. I believe someone knows how to train chest muscles on the chest muscles with bare hands. So, how to train chest muscles with bare hands? It is actually very simple. Let’s learn about it together below!

Kneeling push-ups

Kneeling push-ups are very effective movements for us to exercise the abdominal chest muscles. It only takes a mat to complete. At the beginning, we crossed our feet and lie on the yoga mat. At this time, we open our hands and place them on both sides of our bodies. The distance between our hands is slightly wider than the shoulders. During the process of pressing down on the body, 90 degrees can be formed between the large and small arms. After we are ready, we start to move our body close to the ground and let the body go down as much as possible, just like doing standard push-ups. However, this action tests the strength of our upper body. Doing 15 in each group can complete three sets.

Push-ups

Speaking of the best bare-hand exercise method for chest muscles, the first recommendation is push-ups, because push-ups are relatively simple and are also familiar to us. This action is not difficult. At the beginning, we used both hands and palms and toes to support our body to leave the ground and maintain balance. Next, we bend our elbows and open them to both sides so that our bodies can get closer to the ground. It is also parallel to the ground, and then stretch out some arms upwards, but not completely straighten them. At the same time, our bodies are also lifted upwards. Repeat this up and down movement, complete 30 push-ups in a group, and you can perform 3 sets of them a day.

Diamond push-ups

This action is also completed on a yoga mat in a kneeling position. At the beginning, our feet crossed to form a kneeling position. At this time, our hands are tightly attached. During the bending process of our body, our elbows are opened to both sides of our body, because the action is like a diamond placed in the middle, so this action is called diamond push-ups. When we do this action, we can do 10 in each group, and we complete it at once. Three groups can effectively exercise the chest muscles.

Luck-up

List-up movement is also an effective bare-hand exercise for us to exercise the chest muscles. However, note that the pull-up movement here is wide from the pull-up, 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, then transfer the strength to the chest position, and use the chest to exert force so that our bodies can lift up until our heads can leave the horizontal bar, then relax and let our bodies get down and start the movement again. 15 pieces need to be completed at a time.

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