There are many kinds of exercise movements. We mainly choose movements according to the parts we need to exercise. Don’t blindly start exercising based on what movements you think are good. Some movements are not what we need or are not suitable for them. us. So if you want to exercise your upper chest muscles, you must choose the right movements. Let’s take a look at how novices can train their upper chest muscles with bare hands at home.
Kneeling push-ups
Kneeling push-ups are very effective for us to exercise the upper abdominal and pectoral muscles. The action only needs a mat to complete. At the beginning, we lie prone on the yoga mat with our feet crossed. 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, , can form 90 degrees between the big and small arms. After we are ready, we start to move the body as close to the ground as possible, and let the body go down as far as possible, just like doing standard push-ups, but this action tests the strength of our upper body. We can do 15 in each group, and you can complete three groups.
Diamond push-ups
This action is also done on the yoga mat in a kneeling position. At first, we cross our feet and kneel. At this time, our hands are close to each other. When we lean over, our elbows open to both sides of the body, because the action is like placing a diamond in the middle, so this action is called a diamond push-up. When we do this action, we can do 10 in each group and complete three groups at one time, which can effectively exercise the chest muscles.
Kneeling Push-ups on a Bench
This action is difficult and requires us to complete it on a yoga mat. At first, we cross our legs on the stool. At this time, our body is tilted Down, then place your hands on the ground as if doing a standard push-up, but with your hands wider apart, and then complete the movement. Each group can perform 15 movements, and complete 3 groups at a time. It can effectively exercise our chest muscles, especially when the body is upward, we can clearly feel the strength of the chest muscles.
The above is an introduction to the method of exercising the upper chest muscles at home with bare hands. The movements are not difficult and can effectively exercise our chest muscles, thus making our figure better and better.