You are viewing the article How to Train Chest Muscles Without Weights at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 30,167 times.
The pectoral muscles are a muscle group that needs attention in any exercise program. A muscular body without adequate pectoral muscles would look awkward and disproportionate. For men as well as women, strong pectoral muscles make everyday tasks easier, such as when pushing heavy objects like a lawn mower. [1] X Source of Research Most muscle groups such as thighs, calves, arms and abs can be worked out easily without weights or other equipment, but many people assume that chest training also requires going to the gym. . However, there are many chest exercises that you do not need to use equipment when doing, or just use furniture in the house.
Steps
Do push-ups
- Lie face down with your hands on the floor just below your shoulders. Keep your back straight so that your feet and shoulders form a solid straight line.
- Bend your arms to form a 90-degree angle, then straighten your arms and push yourself up to complete a beat.
- Raise and lower your body slowly and steadily. Do as many times as possible.
- If you’re just starting out, you may need to push up with your knees on the floor, but keep your back and hips straight.
- Lie face down with your hands on the bench. Place your hands slightly wider than shoulder-width apart, feet hip-width apart with toes resting on the floor. Try to keep your back and legs as straight as possible.
- Then lower yourself slowly and steadily so that your chest is only a few centimeters from the chair.
- Return to the starting position by straightening your arms and repeating.
- Uphill push-ups are an easy variation, suitable for beginners. [4] X Research Sources
- Place the chair against the wall for added stability.
- Bend your arms to form a 90-degree angle, then straighten your arms and push yourself up to complete a beat.
- Clap push-ups are a harder variation to do. Don’t try this move until you can do a lot of basic push-ups with ease.
- After doing a few reps, switch legs. For example, try doing five push-ups with your left leg up, then do another five with your right leg up.
- Squeeze your glutes while exercising. [8] X Research Sources
- If you want, you can train your legs during pushups by bringing the knee of your raised leg toward your elbow while you’re pushing up, and switch legs for each rep. Some people call this move a “reptile” or “lizard” push-up. [9] X Research Source
- The wider the feet, the harder the push-up is to do because more of the body weight is pushed toward one arm. [10] X Research Source
- One-leg push-ups are one of the hardest variations to do. [11] X Research Source It may take some time to practice this variation.
- You can gradually increase the weight as your muscles grow by putting heavier objects in your backpack.
Back biceps dip
- Make sure the chair is firm and stable. If it breaks or moves during exercise, you could be injured.
- Do not attempt to perform on hardwood floors or other slippery surfaces that can cause the chair to slide easily.
- The biceps dip is a great way to work out the internal pectorals, which are rarely used in push-ups.
- Beginners can practice biceps dips by placing their hands on the surface of a chair, legs stretched out in front of them, and the backs of their heels touching the floor. [15] X Research Source
- When you’re new to biceps dips, be careful how deep you want to dip. Gradually increase this range until you can lower your upper body and form a 90-degree angle at the elbows. Never bend the elbow less than 90 degrees, or the shoulder can be injured.
Do stretching exercises
- Do 10 reps and increase the speed after each beat.
- This exercise also works for the back.
- This exercise also works for the shoulders.
- Each beat should last about 10 seconds.
- The support person is not allowed to let the elbow move while you are pulling the elbow forward.
- After each beat you should relax, and ask a support person to pull your elbows back to stretch the chest muscles, but only to the extent that you feel comfortable.
- To avoid injury, you must let your support person know when to stop pulling.
- This exercise also works for the shoulders.
Advice
- Pay attention to the posture. Poor posture can cause the pectoral muscles to shrink over time as the shoulders fall forward. [19] X Research Source
- Strong pectoral muscles aren’t just for cosmetic purposes. They make it easy to push lawn mowers, supermarket carts or strollers, and improve your performance in pitching sports, as well as swimming and tennis. [20] X Research Source
Warning
- When using a backpack or any other weight gainer during a workout, always start with the smallest weight and increase it gradually. This means that you will start with an empty backpack and gradually increase the weight of the backpack. If you misjudge the difficulty and start with too much weight, you may not be able to bear the weight and cause muscle injury or tear.
- Don’t exert yourself too much. These exercises may be a little painful for the muscles but will not cause pain in the joints or other parts of the body. If pain persists due to exercise, stop exercising and consult a doctor.
- Gradually increase the weight of chest exercises to prevent injury. Shoulders are prone to injury and also recover very slowly.
- Doing push-ups too often and too much can cause wrist injury, especially if you have an underlying problem like carpal tunnel syndrome. If you have pain while doing push-ups, consult your doctor or do push-ups on your fists or on specialized bars to keep your wrists straight. [21] X Research Source
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 30,167 times.
The pectoral muscles are a muscle group that needs attention in any exercise program. A muscular body without adequate pectoral muscles would look awkward and disproportionate. For men as well as women, strong pectoral muscles make everyday tasks easier, such as when pushing heavy objects like a lawn mower. [1] X Source of Research Most muscle groups such as thighs, calves, arms and abs can be worked out easily without weights or other equipment, but many people assume that chest training also requires going to the gym. . However, there are many chest exercises that you do not need to use equipment when doing, or just use furniture in the house.
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