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

Chest Training at Home (2) “Floor Press

The “floor press” is often underestimated because of its narrower range of motion than the dumbbell press, but it is recommended for strengthening not only the pectoralis major but also the triceps and deltoids, making it a good choice for total training of the shoulder area. Incidentally, it is also known as an exercise to increase the weight of the bench press, so it is expected to be effective in improving performance.

Lie on your back with your feet shoulder-width apart and knees up. When you hold the dumbbells, the key is to pull your shoulder blades together and tense your chest. Keeping this posture, lower the dumbbells until your elbows just touch the floor. The trick is not to let the weight of the dumbbells do the work, but to lower the dumbbells slowly and with control. If the dumbbells are too heavy, the effect may be halved, so it is a good idea to choose a weight that is comfortable for you. The goal is 3 sets of 10~15 repetitions, or up to the limit if it is difficult.

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