There are many training methods for chest training, including freehand training and equipment training. No matter what training method it is, it has many effects, but most people don’t know how to train the pectoralis major muscles with bare hands. Some people still know how to do manual exercises for large muscles. So, what are the manual exercises for the pectoralis major muscles? Let’s take a look below!
Push-ups
Push-ups are a very versatile form of exercise that can help us exercise to a very It has many parts and is very effective when exercising the chest muscles. Similarly, it is also one of the effective ways to exercise the abdominal muscles. Push-ups must be done at least 100 times to become a group of most people. After doing a group, you can feel the muscles burning obviously. At this time, we have already begun to exercise our chest muscles. If a greater amount of exercise is needed, everyone You can add some appropriately, but remember not to put too much pressure on the muscles.
Wide-grip pull-ups
Complete the wide-grip pull-ups, which is a very effective exercise for our chest muscles when we exercise. We start by holding the bar with both hands, arms slightly wider than our shoulders. When we are ready, we use our arm strength to lift our body up off the ground. Remember, the next step is to use our chest strength to lift our body upward until our head can exceed the horizontal bar. Indicate that the action is completed, then relax and withdraw the action. A group of 15 should be completed at a time.
Run in place
You don’t even have to run, just wave and lift your legs in place. If you feel lazy, just wave your arms. Similar to chest expansion exercises, the effect is less. Just "run" for 10 minutes every day.
Kneeling push-ups
Kneeling push-ups are different from standard push-ups. We kneel on the ground with our legs stacked on top of each other, so that our big and small legs form a 90-degree angle. Then we lie down with our upper body and start to perform push-ups. The upper body movements are still similar to the standard push-ups, but this movement is better for us to exercise the back muscles, and the training effect on the chest muscles is also obvious.
Punching
How to train chest muscles the fastest? Pumping is also a good choice. Just punch in the air. The effect is also obvious. Just two or three hundred blows from the machine will be enough. Although my exercise method may not be very specializedIt is a simple exercise, but it takes up a small area and can be exercised at any time. I hope it can help everyone.