There are many ways for a person to exercise chest muscles. In the process of exercising chest muscles, if you do not choose a good exercise method, you cannot exercise the chest muscles. Therefore, before exercising, it is very important to choose a method. Then What are the best ways to train chest muscles at home? If you don’t know, you can continue reading below.
Incline push-ups
1. Lie face down on the floor with your feet on a flat bench or a stable platform. Keep your body straight, tighten your abdomen, straighten your arms to support the ground, and keep your hands shoulder-width apart. This is the starting position of the movement.
2. Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until your chest is close to the ground.
3. Then quickly straighten your arms, support your body back to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.
Dumbbell fly
1. Sit on a flat bench, hold a dumbbell in each hand, place it on your thighs, palms facing each other. Then lift the dumbbells with your thighs and lie back. Bend your arms and support the dumbbells on either side of your chest, shoulder width apart, palms facing each other. Then push the dumbbells to the top of your chest, bend your arms slightly, palms facing each other, and the two dumbbells touch each other. This is the starting position of the movement.
2. When inhaling, start to slowly open your arms to both sides of your body. As the opening increases, the bend of your elbows slightly increases.
4. After the chest is stretched to the limit, pause for a moment, and then while exhaling, lift the dumbbells back to the starting position.
5. The whole movement is not a simple push up and down, but like a bird flapping its wings. The trajectory of movement is perpendicular to the ground, not perpendicular to the body.
Incline dumbbell bench press
1. Fix your legs on the top of the incline bench, hold a dumbbell in each hand, place it on your legs, palms facing each other. Then lie down, lift your chest and draw in your abdomen.
2. After lying down, lift the dumbbells above your chest, shoulder width apart. Then rotate your wrist so that your palm faces forward. This is the starting position of the movement.
3. Slowly lower the dumbbells to your sides and inhale at the same time. Maintain control of the dumbbells during the descent. Tip: Your forearms should remain perpendicular to the floor throughout the exercise.
4. Stretch your chest to the limit, then use your chest muscles to quickly lift the dumbbell while exhaling.
5. When the arms are straightened and the dumbbell is raised to the top, squeeze the chest, pause for a while and then slowly return to the starting position.
6. The above is a complete action, repeat the action to the recommended number of times.
7. Keep your chest up and your abdomen up throughout the entire movement, with your forearms perpendicular to the ground. Ideally, the descent takes twice as long as the descent.
Alternate floor bench press
1. Lie on the floor, holding a kettlebell in each hand on either side of your shoulders.
2. Hold the kettlebell firmly, palms forward.
3. Extend your arms and lift the kettlebell above your chest. Then lower the kettlebell on one side next to your chest, remembering to adjust the direction of your wrist so that you can grip the handle of the kettlebell.
4. Lift the kettlebell again.
5. Repeat the above action with the other hand, so that both hands alternately press.
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