Many friends go to the gym because they don’t have time or the conditions, but they also want to keep fit and build good chest muscles. Today, the editor recommends to you an action that can be used to train chest muscles at home: push-ups to train chest muscles, because many of them are novices. , so what I recommend to you this time is the knee brace.
High inclined knee push-ups
Exercise parts: span>Chest incline
Find a flat bench, kneel on it and then lean forward with your hands wider than your shoulders.
Bend your arms and lean down until you feel a clear stretch in the upper part of your chest muscles, pause for 1 second, and then hold up.
Recommended training volume: 4~5 groups, 30 reps per group.
Exercise area:Middle chestKnee push-ups
Kneel on the yoga mat, lean over and press with your hands wider than shoulder width.
Bend your arms and lean down until you feel a strong stretch in the middle part of your chest muscles, then pause for a moment and then push up.
Exercise intensity: 30 reps per group, 4 groups, rest for 30 seconds in each group.
Narrow knee push-ups
Kneel on the yoga mat, lean over and press your hands shoulder-width apart. Your hands should be positioned under your lower chest.
Bend your arms and lean down until your chest is about to touch the ground, pause briefly and then quickly push it up.
Exercise intensity: 30 reps per group, 4 groups, rest 30 seconds per group
This push-up method for training chest muscles is more suitable for novices and is also an entry-level method. one.