How to practice unarmed pectoral muscles The best way to practice unarmed pectoral muscles

Most muscle groups can be easily exercised without weights or equipment, and many people think that exercising the pecs requires going to the gym. In fact, many pectoral muscle workouts do not require special equipment at all, and the exercise can be achieved with bare hands.

Basic push-ups

When you start doing push-ups, your chest and the ground should not be too close to each other. Putting the body too low at the beginning can damage the shoulder muscles. The correct approach is to gradually, little by little to lower the center of gravity. 1. Face down and place your hands directly below your corresponding shoulders. Keep your back straight and keep your feet and shoulders in a straight line. 2, bend the arms to 90 degrees, and then slowly straighten, that is, a complete push-up. 3、Let your body rise and fall in a slow, steady manner. The more repetitions the better. 4, if never done push-ups, you can kneel on the ground to complete the action, but the hips and waist must be straight.

Incline push-ups

This push-up is similar to the basic push-up, except that the body is elevated because the hands are supported on a bench, chair or table and other furniture. 1. Face down and place your hands on the bench. The distance between the hands is slightly greater than the width of the shoulders, and the distance between the feet is equal to the width of the hips, with the toes touching the ground. Try to keep your back and legs as straight as possible. 2、Lower your body slowly and steadily until your chest and the bench are only a few centimeters apart. 3、Straighten your arms and return to the initial position. Repeat the previous movements. 4, incline push-ups are simple variations from the basic push-ups, perfect for newcomers.

High push-ups

Find a sturdy chair or bench that can support your weight without moving around. The position of the tall push-up is the same as the basic push-up, except that the feet are not on the floor, but on the chair. Keep your back straight and your feet and torso parallel to the floor. 1, the chair against the wall can increase its stability. 2, bend your arms until 90 degrees, then straighten your elbows, that is, a complete high-footed push-up.

Gorilla push-ups

This push-up starts in the same position as the basic push-up, first let the body close to the ground. Then, the hands brace hard against the ground, allowing the body to quickly move away from the ground. After both hands fear hitting the chest or high-fiving, quickly return to the initial position. 1, gorilla push-ups is a more advanced variation of the basic push-ups. If you have been able to easily complete many basic push-ups, then try this more difficult push-ups.

Single-leg push-ups

Start in the basic push-up position with the distance between your feet equal to or slightly greater than shoulder width. Lift one foot so that it hangs in the air while doing a basic push-up. 1. After repeating the action several times, switch to the other foot. For example, first left foot suspension, do 5 times a single foot push-up, and then the right foot suspension, continue to do 5 times. 2, when doing the action, always tense hips. 3, if you like, you can also exercise the leg muscles at the same time. While holding up your body, move the knee of that foot up to the elbow position. Every time you repeat the action, change a foot. 4, the more the feet are separated, the more difficult the movement will be, because the weight transferred to one arm will increase. 5, single-leg push-ups is one of the push-ups high difficulty deformation.

Backpack push-ups

If the basic push-up and its various deformations for you has been a piece of cake, you can increase the difficulty of the movement by increasing the weight. There is a shortcut is to carry a backpack to do the above push-ups deformation action. As your muscles get stronger, you can slowly put more weights in your backpack to increase the load.