The chest is an important part of our body, so when we train, we usually train our chest in particular. Of course, there are also many chest training movements, so when training the chest, it is very important to choose the appropriate movements. So, how to exercise chest muscles at home? Let’s find out together below!

Push-ups

1. Tighten your abdomen, keep your back flat, your neck aligned with your spine, and keep your elbows close to your sides.

2. Place your hands directly under your shoulders and slowly control yourself.

3. Finally, go down slowly and then get up again.

4. The only equipment you need is a mirror to observe the correctness of the movements from the side and where you can admire your engorged chest.

Dumbbell Bench Press

1. Adjust the chest position to be in the middle, so that you are sitting with your knees slightly bent and your feet on the floor.

2. Hold the dumbbells and push them away as you exhale until your arms are straight. Elbows are slightly bent.

3. As you inhale, move towards you slowly and under control. Don't let it fall freely, control it.

Seated Elastic Band Chest Press

1. Place your feet flat on the floor, at least shoulder-width apart.

2. Lean back on the seat and raise your arms until they reach shoulder height (the elbow angle should be between 75 and 90 degrees). Keep your elbows and shoulders in line with your back against the center of the chair's backrest.

3. In a smooth, slow motion, push the arms together, stopping just before they touch.

4. Slowly return to the starting position.

Bent-over lunge with elastic band cross chest

1. Begin the exercise by placing your feet shoulder-width apart, one in front of the other, just like you are walking.

2. Grasp the elastic band, straighten your arms, lower your head, make sure your hands are under your shoulders, and your elbows are bent a little.

3. Make your movements slow and controlled, don’t jerk. The movement trajectory is a large arc that surrounds you. This will get more resistance. Continue to move your arms, and then Pass your hands up and down in a cross shape.

4. Slowly lower your arms back to the starting position without letting your arms return to your shoulders.

Parallel Bar Dips

1. Firmly grasp the parallel armbar and lift your body.

2. Keep your elbows straight, your head in line with your torso, and your wrists in line with your forearms.consistent.

3. Cross one leg over the other to stabilize your lower body and draw out your abs.

4. Exhale and bend your elbows to lower your body. Keep your elbows close to your sides. Your legs should be directly under your body to avoid leaning or swinging.

5. Lower yourself until your elbows reach a 90-degree angle and your upper arms are parallel to the ground. Keep your wrists straight.

6. Pause, then straighten your elbows, push onto the bar with your hands, and return to the starting position. Keep your body upright and your wrists straight.