If you have a thick chest plate, you can look cool not only in a suit but also in a T-shirt. However, there are probably many people who have been self-motivated or have trouble continuing to go to the gym. So this time, we will introduce “training for pectoral muscles that you can do at home!
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Chest Training at Home (1) “Push-Ups / Push-Ups
The “push-up” is a standard exercise for training the pectoralis major muscles. It is no exaggeration to say that the push-up is the most suitable for training at home because it can be done easily with only one body. Although all men have practiced push-ups at least once, few people know the key points to increase the effectiveness of push-ups. It is important to keep these tips in mind to train the pectoralis major muscles efficiently.
If you want to work your pectoralis major muscles effectively, first of all, you need to pay attention to your posture. The best posture is to have your head to feet straight as a board and your chest tucked in. It is also important to keep your face facing forward at an angle, because if your face is facing the floor, your back tends to be rounded and your chest cannot be stretched. If you continue with poor form, your arms may become tired before your pectoral muscles are worked, so always pay attention to your posture while performing these exercises. Aim for three sets of 10 to 15 repetitions, and if the number of repetitions becomes insufficient, increase the number of repetitions or increase the speed. If you find it difficult to do 15 repetitions, then it is OK to go as far as you can.
[Related Article] Push-ups are a simple but profound muscle training! The right way to do them & tips to work your pectoral muscles.
If push-ups are too hard or you want to push harder, try “kneeling”!
The “kneeling push-up” is recommended for those who are unsteady with their push-up form or for those who want to push harder after training. Since the load is lower than that of a normal push-up, it can be used to get a feel for the exercise or to push the chest to its limits.
In the kneeling push-up, the key point is to keep the posture straight from the head to the knees. If kneeling doesn’t work for you… you may want to adjust by opening up the distance between your legs or setting your drop position higher than normal.
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