Chest muscle training is an exercise that boys tend to do when they go to the gym. The wide chest muscles that male bodybuilders develop is also the most intuitive display of fitness results. The chest muscle fibers are stimulated and exercised from different angles. It can make your chest muscles more developed.
To exercise the chest muscles, we must first understand its muscle composition. The chest muscles are mainly composed of the pectoralis major + serratus anterior + pectoralis minor. The chest exercises we usually talk about usually refer to the pectoralis major. So how do we exercise our pectoralis major muscles?
You must first understand these chest muscle exercises:
1. Bar Ling Bench Press
This is a classic chest exercise The practice method is also a movement that is practiced by many people in the gym. When exercising, you should pay attention to the increase or decrease in the strength of the barbell. It is best to have a corresponding coach accompany you to practice, so that the safety will be more guaranteed.
2. Hold the chest with both hands on the gantry
This movement is an advanced movement for chest training , during the exercise process, pay attention to adjusting the height of the pulley, holding the handle tightly, and maintaining the arc of the elbow. The practice of this equipment can make your chest muscles become deeper.
3. Clamp the chest with a tensioner
When practicing, pay attention to the adjustment of the pulley position and the angle of your elbows, and clap your hands forward. Let the center seam of the bust draw inward.
4. Dumbbell Fly< /strong>
This is also a basic movement for exercising the pectoralis major. If you want to specifically train the pectoralis major, using this movement can make your chest muscles more shapely.
5. Regular push-ups
Push-ups can help us increase the triceps and strength of the chest. When doing the movements, we must pay attention to the standard of the movements, and keep the hands in contact with the shoulders. The same width. When falling, you should try to be as close to the ground as possible. In addition, you need to keep your feet together and adjust the distance between your hands.
In fact, there are many exercises for chest muscles. We recommend starting with basic exercises. Practice, and then do corresponding equipment training after you have a certain foundation. The effect will be better. In addition, during the practice, you should also master the corresponding force points and feel more about the force points of the chest muscles, so that the training will be more targeted.
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Related links: Chest muscle exercise methods, chest muscle exercise methods illustrated collection