There are training methods for how to train the upper pectoral muscles. Of course, the training effects of these training methods are different, but many people don’t know what the training methods are. I believe some people still know about the freehand training plan for the upper pectoral muscles. So, what is the upper chest muscle training plan like? Let you train easily. Let’s find out together below!

Push-ups

Push-ups should be a fitness movement that everyone is very familiar with. When we were still students, Teachers have asked us to do push-ups many times since the 1980s, so everyone must have a little knowledge of push-ups, not completely ignorant. When doing push-ups, we must do them to a certain standard in order to train our injured chest muscles, and push-ups do not require any equipment, so they are very suitable for everyone to exercise at home, and they do not require much space. They are very convenient and can be done anytime and anywhere. Made. Of course, everyone must pay attention to the standard push-ups, and also need to persist to be effective.

Kneeling push-ups

This action is actually not much different from push-ups, except that push-ups are done with our two feet together and then nailing our feet to the floor. , and this kneeling push-up exercise is to bend the knees and kneel on the floor, and then put the legs together and use the strength of our knees to support the body. This exercise is like a push-up, and the upgraded version can better exercise our chest muscles. Everyone has been practicing push-ups for a while. You can consider practicing this action in the future, which may exercise the chest muscles more effectively.

Wide-gap push-ups

This method is actually not much different from push-ups. That is to say, when we do push-ups, we widen the distance between our hands. Some, usually the hands are the same width as the shoulders. When doing this wide-gauge push-up, we have to leave about ten centimeters more on our arms for standard push-ups. This method is very targeted to exercise the upper pectoral muscles, which is the upper part of the chest muscles, while the triceps are less exercised. If you only want to exercise the upper pectoral muscles, then this method is better. .