What is the training menu for pectoral muscles that can be done at home?

Leg push ups will make your “upper pectoral muscles” tougher!

The pectoralis major muscle is divided into upper, middle, and lower parts, and the upper part looks cool in a suit or even just a T-shirt. The “Decline Push-Up” is a great way to strengthen the upper part of the pectoralis major muscle. The legs are raised and the center of gravity is shifted to the upper body, which not only strengthens the upper part of the pectoral muscles, but also increases the load. A stable platform of 30 to 50 cm is recommended.

The “leg up push-up” is not only more demanding than the normal push-up, but also more difficult to maintain the posture. In order to complete this task, it is important to be aware of the abdominal muscles during the movement. If you focus on your abdominal muscles, your hips will rise, your chest will rise, and you will be able to keep your body upright. Because this is a high-impact exercise, it is important to perform it with proper form to avoid injury.

If you want to increase the intensity of push-ups quickly, you can use a backpack!

While it is possible to increase the number of times and increase the speed of training, there are many people who would like to avoid time-consuming workouts. For those who want to train more efficiently, I recommend push-ups with weights in a backpack. This is a quick and easy way to increase the intensity of your workout, and it is faster than increasing the number of repetitions or slowing down the speed of your workout. Another advantage is that you can control the weight, such as a plastic bottle filled with water or sand, as well as dumbbells. If you are tired of doing regular push-ups, give it a try.

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