We usually use equipment to exercise chest muscles, because the exercise effect is more obvious in this way. However, because many people have limited time and conditions, they often can only choose to exercise with bare hands. Although the effect of bare hand exercise is relatively slow, if you persist for a long time, you will see very good exercise effects. So let’s take a look at how to train the upper chest muscles manually.

1. Wide-gap push-ups

We can also do wide-gap push-ups at home , at first we lie on the yoga mat with our hands open. At this time, the distance between our hands and arms is wider than our shoulders, and our arms are in a straight state. Support your body with your feet and hands to maintain balance on the yoga mat. At this time, pay attention to the tilt of your body. After we are ready, we bend our elbows with both hands to lower our body and ensure that our body is parallel to the ground. Then extend some more arms, bring your body up, and start the movement again.

2. Wide-grip pull-ups

Although this action is a bare-hand exercise, it needs a place where we can use strength to perform it. At the beginning, we hold the horizontal bar with both hands or a position where we can borrow strength. At this time, the distance between our hands is wider than our shoulders, so that our feet can leave the ground, and only our arms support our entire body to maintain balance. After adjusting the position, we lift our hands upward and allow the chin to exceed the lever position. At this time, we relax our arms and let our body go downward. Complete a set of 15 at a time.

3. Breast expansion exercises

There are many chest expansion exercises. We can do simple arm stretching exercises, that is, we open our hands to both sides, like a Like flying birds. Let's open our hands to form a straight line, and keep our arms parallel to the ground. At this time, our palms are facing directly in front of us, so that we can feel our chest stretching. After working for 90 seconds, we relax our arms, return them to our sides, and start the action again.

The above is about the exercise method of the upper pectoral muscles. The upper pectoral muscles are a very important part of the muscles in our body. Regular exercise can make our chest lines become more and more perfect. It is very suitable for those who don’t have time to go to the gym. friends.