How should I train my chest muscles in the gym?

In today's society, most men and women want to keep fit, so the gym industry has gradually developed. Having two strong pectoral muscles and eight firm abdominal muscles is an idea that every boy has more or less had. The equipment in the gym can basically meet the fitness needs of most people. The most important thing is to have the correct method.

Pectoralis major training method - barbell bench press

1. The barbell bench press generally uses a wide grip to allow the pectoralis major muscles to be more fully stretched and completely contracted; the torso and the part above the chest need to be arched, the shoulders should be completely sunken, and the barbell should be placed on the chest about 1 cm away from the nipples; when the barbell is pushed up until the arms are straight, the pectoralis major must be in a "peak contraction" state and pause for a while.

2. Exhale as you push up, and inhale through your mouth as you return to the starting position.

Pectoralis major training method - Seated chest press

1. First, adjust the seat of the seated chest press machine to a more suitable position. The standard sitting position is: sit on the seat, hold the front push handles with both hands, and then the height of the push handles needs to be on the same horizontal line as the height of the upper edge of the chest, and then adjust the weight. After sitting on the seat, press the head, upper back and buttocks of the body tightly against the backrest, and then tighten the waist slightly forward.

2. After completing the preparatory posture, straighten your chest and abdomen, look straight ahead, clench your hands tightly, take a deep breath, and clearly feel the force coming from your chest. Then, first apply force to your chest, push the weight up, and exhale at the same time. When you reach the top, your elbow joint cannot be fully straightened. Then pause for 1 second, return to the original position, and inhale at the same time. Repeat the exercise.

The above two methods are the more common ways to train chest muscles in the gym. Of course, there are definitely more than just one or two methods. Different training methods are suitable for different people. Of course, after you have found a fitness method that suits you, the only thing left is persistence. If you don’t have the perseverance to stick to it, no matter how good the conditions are, they will be useless.