Muscle man teaches you how to train chest muscles at home

As long as you stick to this exercise, you will definitely see obvious results in about a month. Note that I said to stick to it. You can't do it halfway. I hope you can also have perfect muscles!

1. Kneeling push-ups

First, let’s talk about the preparatory actions. Support your body with your hands, kneel on the ground, and cross your legs naturally. The distance between your hands should be wider than shoulder width, and you should be ready to move.

Press your body down as much as possible, with your chest close to the ground. When you reach the lowest point, push your body up. Be careful not to go too fast. Basically, you can complete one beat in 2-3 seconds. One beat means pressing your body down and pushing it up once.

3. Kneeling push-ups 20 sets

After completing a set, recover for 30 seconds. When recovering, maintain the ready posture, which is the posture in step one, but without pressing down. Do the second set after 30 seconds, following the same steps as the first set. After completing both sets, stand up and recover for 30 seconds, then prepare for the next exercise after 30 seconds.

4. Elevated push-ups

Preparation: Put your legs up high, about 30-50 cm in height, with your knees on the ground and your hands on the ground. The specific instructions are similar to step one.

This movement is similar to step 2. Press down and push up, and repeat. Do 20 in a group. After completing one group, rest for 30 seconds before doing the second group.

After completing 2 sets, stand up and recover for 30 seconds before moving on to the next exercise.

The method of this movement is the same as the kneeling distance type, except that the distance between the two hands is the same as the shoulder width. Also do 20 in a set, and recover for 30 seconds after completing a set.

The above 3 actions are divided into 6 groups. You may not be able to do so much in the beginning, maybe you can only do 1 or 2 movements. It doesn't matter, you will get better as long as you persist. When you can do 6 sets of 3 movements in a standard way, you will also find that your chest muscles are bigger than before, haha. Remember, it is better to do less than one set and do the movements correctly. Better to do less than worse! I have been using this method and the effect is obvious. It depends on whether you can persist. Come on, future muscle man!