Most people know that there are many training methods for the upper chest muscles, and there are also many benefits of training the upper chest muscles. Among the training methods, they are also divided into freehand training and equipment training. Then, freehand training for the upper chest muscles I believe someone still knows the method. So, what are the manual training methods for the upper pectoral muscles? Teach you how to train. Let’s find out together below!
Push-ups
Push-ups should be a fitness movement that everyone is very familiar with. When we were still students, Teachers have asked us to do push-ups many times since the 1980s, so everyone must have a little knowledge of push-ups, not completely ignorant. When doing push-ups, we must do them to a certain standard in order to train our injured chest muscles, and push-ups do not require any equipment, so they are very suitable for everyone to exercise at home, and they do not require much space. They are very convenient and can be done anytime and anywhere. Made. Of course, everyone must pay attention to the standard push-ups, and also need to persist to be effective.
Kneeling push-ups
Everyone can do ordinary push-ups, but the biggest difference between kneeling push-ups and ordinary push-ups is that ordinary push-ups use two toes and The movement is carried out by supporting the body with two palms, but the kneeling push-up refers to kneeling on the floor with our two knees, and then using the knees as a fixed point to stabilize our body and put our two feet Tilt it back for exercise. Kneeling push-ups have a more obvious effect on chest exercise. Compared with ordinary push-ups, they have a significant improvement effect. Therefore, if you want to train the upper chest muscles, you can use kneeling push-ups. exercise.
Pull-ups
The pull-up movement is also an effective freehand exercise for us to exercise the chest muscles, but please note that the pull-up movement here is a wide-grip pull-up, that is, our hands When grabbing the bar, your hands should be wider than shoulder-width apart. At this time, we use our arms to lift our body off the ground, then transfer the force to the chest position, use the chest to exert force, so that our body can be lifted upward until our head can leave the horizontal bar, and then relax and let our body Come down and start again. A group of 15 should be completed at a time.