How to practice pectoral muscles at home

Shaping your chest helps you get in the best shape for a beach vacation or gym workout. They can also help you with a variety of everyday tasks, such as lifting or pushing objects. Don't have the equipment at home and don't have time to go to the gym? No problem, here are some top exercises to help you out and don't require much equipment.

Push-ups

Equipment needed:Mirror Pay attention to the feeling of your muscles contracting, a good body feeling can make the push-up exercise more effective. 1. Tighten your abdomen, keep your back flat, align your neck with your spine, and keep your elbows close to your sides. 2, hands directly under the shoulders, slowly control yourself. 3, Finally, slowly go down and get up again. 4, The only equipment you need is a mirror to observe the correctness of the movement from the side, while there you can admire your engorged chest.

Dumbbell Bench Press

Equipment needed: dumbbells, chair or bed. 1. Adjust your chest position in the middle so that you are sitting with your knees slightly bent and your feet on the floor. 2. Hold the dumbbells and push them out as you exhale until your arms are straight. Bend slightly at the elbows. 3, when you breathe in, slowly and controlled towards you, do not let it free fall down, to control it.

Seated elastic band pushing chest

Equipment needed: elastic band, reclining chair. 1、Lay your feet flat on the floor, at least shoulder-width apart. 2、Lean your back on the seat and lift your arms until they reach shoulder height (the angle of your elbows should be between 75 and 90 degrees). Make the elbows and shoulders in a straight line, back against the center of the chair backrest. 3、Move smoothly and slowly, pushing your arms together and stopping before they are almost touching. 4. Slowly return to the starting position.

Prone Lunge Stretch Band Crossed Chest Clamp

Equipment needed: elastic band, fixation points. 1、Start the exercise by spreading your feet shoulder-width apart, one in front of the other, just as you would walk. 2, grab the elastic band, arms straight, head down, make sure the hands are under the shoulders, elbows bent a little. 3, let your movements slow and controlled, do not pull hard, the trajectory of the movement is a large arc around you, so that you can get more resistance, continue to move your arms, and then both hands go up and down through the crossed shape. 4, slowly put your arm back to the starting position, do not let your arm back to the shoulder.

Double bar arm curl

Equipment needed: reclining chair, stair handrail. 1、Grab the parallel handrail bar firmly and lift your body. 2、Keep your elbows straight, your head in line with your torso, and your wrists in line with your forearms. 3, put one leg through the other leg to stabilize your lower body and push out your abs. 4, exhale and bend your elbows to lower your body. Elbows close to the sides. Your legs should be directly under your body to avoid tilting or swinging. 5, lower yourself until your elbows reach a 90-degree angle and your upper arms are parallel to the floor. Keep your wrists straight. 6, Pause, then straighten your elbow and push up on the bar with your hand, then return to the starting position. Keep your body vertical and your wrists upright.