How to train chest muscles on the horizontal bar, the key points of the action must be mastered

A man with pectoral muscles is sexier. If your chest is flat, you will be unattractive. There are many ways to train pectoral muscles. In fact, the horizontal bar is a good way to train pectoral muscles, and so is doing push-ups. In fact, push-ups are something we do in our daily lives. Training pectoral muscles is simple and effective.

1. Horizontal bar double arm extension

Action essentials: Perform on a low horizontal bar, with an overhand or underhand grip wider than shoulder width, and your back facing the bar. Start by sitting on the bar with your hips, and do the arm flexion and extension exercises slowly and continuously.

The effect is obvious on the upper part of the chest muscles. You can also use a narrower grip, which has a significant effect on developing the lower and outer pectoral muscles.

Note: The back should be close to the horizontal bar and the body should be lowered slowly, so that the chest muscles can stretch to the maximum extent. At the same time, you should imagine that the pectoralis major is exerting force, and the triceps only play an auxiliary role.

You can also practice with weights, preferably with the protection of a companion.

2. There are other ways to train chest muscles.

1. Barbell Bench Press

When doing barbell and dumbbell exercises, the muscles being trained are mainly affected by factors such as the weight of the bar, the way of holding the bar, the grip distance, the lifting angle, the lifting speed and the number of sets, and the pectoralis major is no exception.

A relatively simple and safe exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase thickness. First lie flat on the bench press with your feet naturally placed on the ground, then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench press rack. With your grip slightly wider than your shoulders, remove the barbell from the bench press rack and slowly lower it until your upper arms are parallel to the ground. Repeat this exercise three or four times, with each set doing about 12-15 European push-ups, depending on your physical condition. Once you become proficient, you can do the decline barbell bench press, which focuses on training the lower chest muscles and increases the difficulty of the operation slightly.

2. Push-ups

There are some rules to follow when developing abdominal muscles, and that is the world-recognized push-up. It also doesn't require a lot of space or time to practice. Just do 20 push-ups every day before going to bed. Because too many of them can easily make people feel bored, so it is recommended to wear headphones and play some music when you are at the end.