In exercise methods, each method has some effects. For example, some methods train leg muscles, and some methods train chest muscles. There are many ways to train chest muscles. How to train chest muscles? I believe many people don't know. So, how to exercise chest muscles? Let’s take a look at how to exercise chest muscles.
Bent-over barbell press
The bent-over barbell press is a great chest exercise Effective action. First we need to lie prone on the bench with our legs hanging naturally on the floor. At the beginning of the movement, we fix the barbell above our chest. After we adjust our breathing, we can start to exert force and push the barbell upwards. Note that our elbows are at 90 degrees at this time, and when we press the barbell upwards, our arms should be opened as far as possible to both sides of our bodies and raised upwards. Then slowly recycle the action and start again.
Wide-grip pull-ups
If we want to exercise our chest muscles, we can do it through wide-grip pull-ups. This action is also relatively simple. At the beginning, we open our hands slightly wider than our shoulders and grab the horizontal bar so that our body can leave the ground. Then at this time we use our chest instead of arms to lift our entire body upward until our head can leave the height of the horizontal bar. Then we relax and let the body come down, and keep repeating this action, completing at least 10 reps at a time. above.
Bent-over dumbbell fly
The bent-over dumbbell fly is a very effective movement for exercising the chest muscles. This movement needs to be completed on a bench. We started by lying on the bench, holding a dumbbell in each hand. The legs can hang naturally on the ground. At the beginning of the movement, we hold the dumbbells in our arms and open our hands, just like a flying bird. The more open the better, until our arms are back, we can stretch our shoulders and our chest, our arms are in a parallel state at this time, and then the recovery movement starts again, and more than 15 reps need to be completed at one time.
Sitting chest press
Judging from the name, the seated chest press must be a very effective device for exercising our chests. First, we need to sit up straight on the seated chest press and try to adjust our breathing. Hold the handle of the chest press with both hands. When the action starts, we need to grasp the handle of the chest press and try to open the chest press to both sides of our body. We can clearly feel our chest being stretched. ThisThe action is a very effective chest exercise.
Push-ups
Push-ups are an action that we often come into contact with in our daily lives. This action is also a very effective exercise for our chest muscles. Many friends also use it as a warm-up exercise before playing. First, we need to put our hands and feet on the ground so that our body can present a straight line, and then bend our elbows so that our body is as parallel to the ground as possible. A set of movements can be completed more than 30 times, which can have a good effect on training the chest muscles.