Method one

Chest expansion exercise

1. Put your hands together.

2. When the hand shaft is lifted, stay for 2 seconds and return to the original position, and repeat 10 ~ 15 times.

Ps: This action can strengthen the chest muscles and keep the chest firm.

Method 2

1. Raise your arms, raise your hands horizontally, and put your fists on your chest.

2. Hands can't be separated, try to push the pectoralis major to lift the arm up.

3. Exhale when lifting your arms and inhale when relaxing.

Method 3

Chest expansion exercise

1 Cross your hands, parallel to your shoulders, grab your left arm with your right hand and your right arm with your left hand.

2. Exhale, push your hands forward and feel the force of pectoralis major.

3. After holding for 4 seconds, relax. Repeat this action 10 times.

Method 4

Chest expansion exercise

Relax your hands and put your feet on the bench. Put your toes together and hook the edge of the bench. Move the body vertically downward. Keep your torso and legs straight when moving. Bend your arms at 90 degrees and slowly lower your body until your chest touches the floor. You can feel the stretching of your chest muscles.

Then slowly return to the original position in the opposite direction. In order to keep the tension of the chest muscles constant, don't completely straighten the elbow joint when moving to the highest point. Try to repeat 8- 12 slowly: if you find it difficult, put your feet on a lower bench or floor. push-up

Chest expansion exercise

Open your hands on the bench, put your feet together and stand on tiptoe. Keep your torso and legs straight, and move your body vertically downward. Try to contract your abdominal muscles. Move down until your arms are bent at 90 degrees, and slowly move down until your chest touches the bench. You can feel the stretching of the chest muscles. Then slowly return to the original position in the opposite direction. Make sure you don't straighten your elbow at the highest point. Try to repeat 8- 12 slowly.