I believe many bodybuilders will feel distressed when exercising their chests, because barbells or dumbbells are often used in chest exercises, but many bodybuilders sometimes get off work late or don't want to go to the gym, but this day is their own chest exercise day, and they don't know how to exercise. At this time, you should prepare yourself a set of bare-handed chest exercises, which can be used to exercise at home. It allows you to exercise your chest muscles conveniently without using too many instruments.

It is not only convenient to exercise chest muscles with bare hands, but also can get good exercise effect without using too many sports equipment. The most important thing for us to exercise with bare hands is to grasp the feeling of exercise, because we don't have the aid of instruments, so you should find the feeling correctly when exercising. At this time, you can make your exercise effect reach the best level. If you don't concentrate with your bare hands, your practice may fail.

First, turn side push-ups.

The first time I practiced chest with my bare hands was lateral push-ups. We can support our feet on a flat stool during exercise, which can increase your exercise effect. When we practice, we support our hands in a prone position, and then we can turn our upper limbs slightly after coming up to make our chest feel stretched. Pay attention to your chest during exercise, and don't put it on your hands or other parts of your body.

Second, tilt up push-ups

In the second exercise, we lean on a flat stool and then do prone exercises, aiming at our upper chest. After propping up during exercise, you can make your body rotate slightly and make your chest feel fully stretched. We pay attention to slow down during exercise and fully feel the tightness in the chest.

Third, push-ups

The third exercise is similar to traditional push-ups, with hands slightly higher than shoulders, and then feet supported on a flat stool. Keep your back straight during exercise, then exercise slowly, and pay attention to make your chest feel tight during exercise.

Fourth, the parallel bars bend the arm support.

In the last exercise, we will use the parallel bars to support you. You can prepare a parallel bar for yourself at home. This exercise can exercise your chest well. When we are exercising, we should pay attention to the muscle stimulation on the chest side, exercise slowly, and try to make our exercise distance longer, so that the exercise effect is better.

You can practice these four chest exercises with your bare hands on the exercise day and divide them into 3 groups, each group 10~ 12 times. Pay attention to the standard movements when practicing. If there is something wrong with your movements, it will have a great influence on the effect of exercise.

When practicing chest with bare hands, don't exercise too much, as long as you can keep your movements to the most standard. With your bare hands, you can't use the weight of the equipment. The most important thing in sports is to maintain the standard of sports action. We should also focus on the exercise part in unarmed exercise, so that unarmed exercise can accurately exercise the muscle parts we want to practice.