How to do chest muscle training at home

When exercising the chest muscles, we usually rely on equipment, and everyone mainly exercises in the gym. However, there are many ways to exercise the chest muscles. We can also exercise by ourselves at home. This is also a method of exercise that can be performed anytime and anywhere without equipment. However, there are also many friends who don’t quite understand it. Through the following introduction, let us understand how to do the home version of chest muscle training.

Key point 1: Do the right action

In the specific movement practice, beginners must first master the basic movement essentials. Doing the movements correctly is the hard truth. Blindly pursuing heavy weight exercises is not recommended. When you start practicing, it is best to do 15 consecutive reps without feeling exhausted. At the same time, it should be combined with the number of sets of each exercise, that is, the training plan, and proceed step by step.

Key point 2: Rely on equipment

Because exercising the chest muscles generally requires the use of equipment, it is divided into two parts: exercising muscle thickness and exercising muscle contours. To increase the thickness of your chest muscles, you can do a combination of bench presses and supine flyes, 8 to 12 reps per set, with at least 4 sets performed each time. To improve the contours of the chest muscles, you can do a combination of incline presses and supine flyes. However, you can do more exercises that target the muscle lines, which will make the lines smoother. It is usually recommended to do 10 to 15 reps in a set, and at least 4 sets each time. When practicing with equipment, you must maintain a high level of concentration, focus your mind on the part of the body you want to practice, and practice in coordination with your movements. This way, you can achieve a better effect.

Key point 3: Start well and end well

It is worth noting that you should do 1 to 2 sets of warm-up exercises before each exercise. The key is to avoid physical damage during exercise. After finishing the exercise, you should also do pectoralis major relaxation exercises, stretching and stretching the muscles: hold the wall or equipment with one hand, keep the body upright, stretch the body to one side, and then go in the opposite direction.

Now everyone knows how to do the home version of chest muscle training. This is also a very simple and effective method. We must pay attention to the correctness of the method and movements when exercising at home. In addition, we must do a certain amount. Only after the chest muscles are effectively stimulated can the muscle formation effect be produced.