An effective technique for training the pectoral muscles at home in just 7 minutes: push-ups from the knees, diamond push-ups, push-ups "Atlant", push-ups on the bench.
Modern and active people sometimes have no time at all for gyms. But you can build up your chest muscles at home without the appropriate simulators and in just 7 minutes! This technique "Training of pectoral muscles" is the third most difficult and it is quite difficult for an untrained person to do it.
In this case, it is worth starting not from the 3rd level, but from the first, then the second and then, from the below, the most difficult set of exercises. Videos of simpler techniques (1 and 2) can be seen below.
Workout of the pectoral muscles at home in 7 minutes includes:
Knee push-ups, 15 reps, rest 15 sec
Push-ups from the knees, hands, shoulder-width apart, 15 reps, rest 15 sec
Push-ups, 20 reps, rest 20 sec
Diamond push-ups, 15 reps, rest 15 sec
Push-ups "Atlant", 15 reps, rest 15 sec
Push-ups - kneeling on a bench, 20 reps, 45 sec rest
Push-ups with a raised pelvis on the fists, 10 reps, 2 sets, rest 25 sec
Workout of the pectoral muscles at home in 7 minutes