When we look at a person, we will inevitably see his chest, with strong pectoral muscles is the dream of many people, exercise pectoral muscles can not only improve a person's overall temperament, but also consume everyone's fat. Generally we use equipment when practicing chest, then there is no equipment to practice pectoral muscle method? Today we'll talk about it!

Wide arm push-ups

Place your hands wider than shoulder width, tighten your whole body and hips to keep your body stable, lift your knees and bend your elbows to lower your body towards the floor. As you approach the floor, your head and shoulders should move forward as close to the floor as possible, then push your chest out to the floor, keeping your body tense and moving your body from the floor back to the starting position. This movement will use more chest strength!

Pike Pushups

Lift your hips high, push-up position, back straighten the top of your head down (so that the body presents a triangle shape) This action can effectively practice to the upper chest and shoulders.

Russian push-ups

Hands on the ground or on the bar, shoulders forward, feet up, legs together, keep your body horizontal, head, torso, legs in a straight line. Extend your arms as far as possible and lock your elbows. Move your shoulders forward as far as possible to find your balance point. Tighten the anterior deltoid, lumbar muscles, gluteus and posterior leg muscles as much as possible.

Double bar bent arm extension

When the body is leaning forward, the elbows are outward and the scapulae are inward, focusing on the lower pectoral muscles; when the body is vertical, the elbows are inward, focusing on the triceps, and both will exercise the front deltoids at the same time.