Hi everyone, How are you today?

The chest muscles are the muscle groups that need attention in any exercise program. Body muscles that do not have adequate chest muscles will look eccentric and unbalanced. If you follow up on my previous articles, I would recommend weight reduction exercises at home, hope it helps you, and today I will show you how to increase your chest muscles at home. need to go to the gym, that is the anti-push exercises.

1. Basic anti-push.

There are many variations of anti-pushing action that can help develop chest muscles, but for beginners the basic push is perfectly suited. But when you start exercising push should avoid lowering the chest too close to the ground. Lowering the person too close to the floor can tear the shoulder muscles. You will slowly lower your body to the ground during exercise.

• Face folded with hands placed on the floor just below the shoulders. Keep your back straight so your feet and shoulders form a solid line.
• Fold your arm to form a 90 degree angle, then stretch your arms to push the person upwards to complete a beat.
• Lifting and lowering the body slowly, stably. Make as many times as possible.

2. "Anti-push" slope the body up.

Similar to basic push-ups but you put your hands on furniture to keep your body tilted, such as benches, chairs, or desks.

• Lie face with two hands against the bench. Place two hands that are slightly wider than the shoulders, with the feet extended to the hips with the toes resting on the floor. Try to keep your back and legs straight.
• Then lower the person slowly and stabilize the chest just a few centimeters away from the chair.
• Return to the original position by stretching your arms and repeating.

3. "Anti-push" slope the body down.

Find a regular chair or a sturdy chair to avoid slipping on the ground, capable of bearing the weight of your body. Then into the basic push prop position but put two feet on the bench instead of on the ground. Keep your back straight so your feet and body form a straight line parallel to the floor.

• Place the chair against the wall to increase stability.
• Fold your arm to form a 90 degree angle, then stretch your arms to push the person upwards to complete a beat.

4. "Anti-push" clapping.

To make anti-push applause, you start in a low position in the basic push prop. Then quickly pushed his hands up and pushed his body off the ground. Clap your hands or clap your hands together and quickly bring your hands to the original position.

• Anti-clapping is more difficult to push. Do not try this move until you can perform many basic push-ups with ease.

5. "Anti-push" with one leg.

Start with a basic push prop with two or more wide hips. Raise one foot so that it lies hovering above the ground, then performs the same movements as with the basic push.

• After performing a few beats, change your legs. For example, try to push five pulses with your left foot up, then perform another five pulses with your right foot raised.
• If you want to, you can work on your legs while pushing with your knees up to your elbows as you push them up, and change your legs for each beat.
• As the feet expand, the repulsive movement is harder to achieve as the weight of the body is pushed to a greater arm.
• One leg push is one of the hardest to make. Perhaps you need some time to implement this variation.