What are the chest exercises at home? Many people exercise in their daily lives. Some of them will exercise some parts, many of which are chest exercises. What are the chest exercises at home?

What 1 chest exercises do you have at home?

1, kneeling, arms drooping naturally;

2, move up and down, sit on the heel and breathe at the same time;

3. Bend your arms on your chest, put your hands opposite, touch your chest with your fingers, and hold your chest from the inside, including your chest and bow your head;

4. Move your center of gravity forward, hold your head high, stand up your upper body, straighten your hips, inhale at the same time, and retract your arms into a posture ready to run.

Supine position:

1, lying on the floor or bed, holding dumbbells in both hands;

2. Stretch the arm horizontally, straighten it by the contraction force of the pectoral muscles, and then relax and recover. Repeat 15-20 times.

Chest lift:

1. Sit in a chair with your legs crossed and your upper body kept vertical;

2. Put your hands together in front of your face, raise your elbows as high as possible, draw a circle on your chest, and inhale when your hands move to your head.

Anti-support type:

1, sitting in a chair with two arms at both sides of the chair;

2. Move your center of gravity to your arms, lean your shoulders back, straighten your legs at the same time, tighten your hips to your hips, hold your head up and hold your chest straight for 5 seconds.

Turn extensions on and off:

1, upright, feet shoulder-width apart, clench fist, and keep your left and right arms close to your sides;

2. Move your arm forward at the same time, and then move back. Repeat 10-20 times.

Elbow crossing:

1. Raise your arms flush with your shoulders, keep your palms parallel forward, and bend your elbows at 90 degrees to your body;

2. Put one hand on the elbow of the other hand;

3. Stretch the upper arm backward forcibly and straighten the chest forward;

4. Alternate left and right hands and repeat 10-20 times.

Hold your head high:

1, lie on your back with your head, feet and arms close to the ground;

2. Do chest exercises upward for 2-4 seconds and repeat 6- 10 times.

Breathe:

1, slowly inhale and exhale, and straighten your hands and shoulders with Gao Xiangqian;

2. Slowly separate your hands to one side.

Extension type:

1. Sit in a chair with your legs crossed, and stretch your shoulders back to the maximum extent, so that your shoulder blades are close to the middle of your back, expand your chest, and inhale after exhaling;

2. The left arm and the right arm turn around the shoulder.

What are some chest exercises at home? What are the exercises for exercising chest muscles?

In the process of chest muscle training, in order to achieve the ideal effect, the first thing we need to do is to understand the structure of chest muscle and its related movements, so as to know what the main goal is in the actual training process, and only on this premise can we concentrate on feeling the contraction and extension of the target muscle in the training process.

So, let's look at the structure of the pectoral muscle. Structurally, the whole pectoral muscle mainly includes the upper chest, the middle chest, the lower chest and the middle seam:

The upper chest has the greatest influence on the shape of the whole pectoral muscle, and of course it is also the part we should focus on. The main type of action is upward sloping action (push-ups are the opposite); The lower chest is relatively easy to be stimulated, so you can decide whether to carry out targeted training according to the actual situation of your own chest muscle group development. The main action type is downward oblique action (push-ups are the opposite); The position of the middle seam will make the whole chest muscle look more stylish, and the action type is mainly the action of clamping the chest. Of course, if you want to get the ideal effect of the middle seam position, you need a certain scale of the whole chest to have an effect.

In addition to understanding the structure of chest muscles, what we need to do is to be familiar with the essentials of movements, complete every movement on the premise of ensuring the quality of movements, and concentrate on feeling the contraction and extension of the target muscles during each movement. In addition, don't blindly use big weights in important choices, but choose big weights within your own ability according to your own training purpose. Excessive weight will not only counteract the action, but also increase the risk of injury.

How to complete chest training at home

Action 1: Push-ups

Bend over, put your arms under your shoulders to support your body, keep your back straight and tighten your core. Keep your legs slightly apart, keep your back straight to keep your body stable, keep your back straight, and control the speed to bend your elbow slowly, so that the angle between your big arm and your trunk is about 45 degrees. Bend over until your chest almost touches the ground, and then straighten your arms to support your body for recovery. Be careful not to straighten your arms when recovering.

Action 2: Push the inclined dumbbell up alternately.

Lie on your back on an inclined stool with an inclination angle of about 40 degrees, with your upper back and head close to the stool surface. Bend your knees with your legs, step on the ground with your feet, and bend your elbows to both sides. Hold the dumbbell with both hands and lift it to the top of your chest to keep your body stable, your core taut and one arm motionless. Push the other arm upward with chest force until it is straight, but the elbow bends slightly and stops, feeling the chest muscles tighten, and then control the speed to put down the dumbbell and resume the other side.

Action 3: Tilted dumbbell bird.

Lie on your back on a flat stool with an inclination of about 40 degrees, with your legs bent open, your feet stepping on the ground, your hips, upper back and head sticking to the stool surface. Hold the dumbbell in your hands and lift it over your chest to keep your elbows slightly flexed to keep your body stable. Keep your hands slightly flexed. Control the speed to lower the dumbbell to your sides to feel the stretching of the pectoral muscles. Then, the chest exerts force to drive your arms to keep your elbows flexed and push the dumbbell up to the initial state with an arc trajectory. Stop at the apex to feel the tightening of the pectoral muscles, and then finish.

Action 4: Flat dumbbell bench press

Lie on your back on a flat stool, with your legs bent and open, and your feet on the ground. Support your body with your upper back, head and hips, and bend your elbows. Hold the dumbbell with both hands and hold it above your chest to keep your body stable. Push the dumbbell up hard on the chest until the arm is straight. Pay attention to the apex of elbow flexion, feel the contraction of pectoral muscle, then control the speed, slowly bend the elbow and put down the dumbbell, and feel the extension of pectoral muscle.

Action 5: Raise the dumbbell straight arm.

Lie on your back, rest your upper back on a flat stool, bend your knees with your legs, step on the ground with your feet, tighten your core, hold the dumbbell above your head with both hands, keep your body stable, straighten your arms, lift the dumbbell with chest strength until the apex above your chest stops for a while, feel the chest muscles tighten, and then control the speed to recover in the opposite direction.

Action 6: Push-ups on elastic belt.

Wrap elastic belt around his back, hold both ends of elastic belt with both hands and support it on a flat stool. The back is straight, the core is tightened, and the legs are slightly separated and straightened back to keep the body stable. Keep your back straight, and bend your elbows slowly, so that the angle between your big arm and your trunk is less than 45 degrees. Bend down until your chest touches the edge of the flat stool, then get up and restore. Pay attention to keep your back straight all the time, and don't lock your elbow when you recover.

Be familiar with the essentials of movements and fully warm up before the start of training, complete each movement on the premise of ensuring the quality of movements in the formal training process, and concentrate on feeling the contraction and extension of the target muscles during each movement.

Men who aim to gain muscle can choose a larger weight within their own ability, 8- 12 times for each movement and 3-5 groups for each movement. Women who aim at shaping choose a small weight. 12- each movement is 20 times, and each movement is 3-5 groups. After training, stretch the target muscle group to help.