We all know that training the chest is very beneficial, and there are actually training methods for how to train the chest. Of course, these movements have a very good effect. Some people will make some plans in order to train their chest better. I believe many people don’t know what the freehand chest training plan is. So, how about a one-week version of the Chest Training Planner? Let’s take a look below!

Monday: Kneeling push-ups

To do chest exercises with bare hands, you can actually kneel Posture push-ups, this training is actually similar to standard push-ups. However, this training also has a slight improvement in movement, so the stimulation of the chest will be more obvious. The movements of this training are not particularly difficult. As long as everyone can master ordinary standard push-ups, they can do this movement. First of all, at the beginning of the action, we can also perform a standard push-up action, and then we change the shape of the legs to touch the floor with the knees, which is a kind of kneeling posture, and then put the hands on the ground. Change to kneeling push-ups with your elbows on the ground. This training can actually help everyone improve their athletic ability.

Tuesday: Pull-ups

The pull-up movement is also an effective freehand exercise for us to exercise the chest muscles, but please note that the pull-up movement here is a wide-grip pull-up, that is, We grab the bar with both hands, and the distance between the two hands should be wider than shoulder width. At this time, we use our arms to lift our body off the ground, then transfer the force to the chest position, use the chest to exert force, so that our body can be lifted upward until our head can leave the horizontal bar, and then relax and let our body Come down and start again. A group of 15 should be completed at a time.

Thursday: Plank support

This training of plank support is actually a test of everyone’s endurance, because after completing the standard movements, we have to maintain this position all the time. move. In fact, the training of plank support is specifically aimed at our chest muscles, so the stimulation of the chest muscles is relatively large. It is also very suitable for girls to do this training, which can help everyone improve their comprehensive sports ability. This exercise is very similar to push-ups, and the only difference between push-ups and this exercise is that push-ups use your palms to support the floor, while this exercise uses your elbows to support the floor. But another difference is that this training does not require back and forth movement. You only need to support your body and not move.Keep going until exhaustion.

Friday: Parallel Bar Dips and Extensions

Parallel Bar Dips and Extensions is actually an action that is easily forgotten by everyone. Many people think that this action has little effect. However, for those with big breasts, It is a very helpful action for muscle training. This action is actually the most effective exercise for the pectoralis major muscles, and it is more targeted at the lower part of our pectoral muscles, so it is very suitable for people who want to exercise the lower part of the pectoral muscles. This exercise also requires everyone to do it until failure, which is basically 15 times each time. Doing about three sets for one group can be closer to failure.