What are the exercises for men's chest bodybuilding?

Only when you have a relatively perfect body can male friends be more confident, and feel very passionate both at work and in life. Otherwise, your mood will become very negative, especially for some very obese people, which may cause some diseases. Therefore, the most important thing for male friends is to build chest muscles, so that they can have a firmer chest.

Push-ups: Push-ups are the most common and basic chest training exercise. Push-ups work the chest, shoulders, arms, and back muscles.

How to do push-ups:

1. Place your hands slightly wider than your shoulders, support yourself with your arms, straighten your body, put your toes on the ground, tilt your shoulder blades slightly forward, lift your head slightly, and look at the ground.

2. Exhale, bend your elbows and bring your upper arms close to your sides, then slowly lower them to the lowest position. Tighten your shoulder joints, fully stretch your pectoralis major muscles, lean your head forward, and pause when you feel your chest cavity is fully expanded. As you exhale, stretch your arms until your arms are straight and your chest is lifted. The whole body should be kept in an upright posture. Pause for a moment and then repeat the exercise.

Key points of push-up: fingers forward, straight towards support, shoulder joint should be tilted forward 10-15 degrees. When pushing up, the body should rise slightly forward in an arc, so that the chest sticks out forward, and the mind is focused on the chest. Maintain an even breathing rhythm, inhale as you descend, and exhale as you rise.

Decline Push-ups

Place your feet on a chair for support, with your hands shoulder-width apart and placed on the ground. Keep your body straight, your face naturally facing downward, and your chin retracted. Use your feet as support to lower your body until your chest almost touches the ground, stay there for 2-3 seconds and then slowly push up. Do repetitive movements.

Key points of the movement: Place your hands on the ground, your toes on a stool, and lean your body down. When you reach the lowest point, try to keep your hands, elbows and shoulders in the same plane. Maintain an even breathing rhythm, inhale as you descend and exhale as you rise.

Supine dumbbell fly: Supine dumbbell fly is suitable for exercising the chest, shoulders, and triceps of the upper arms.

Action points: Lie flat on a bench with your legs apart and hold the dumbbells with your palms facing each other. When you lift your arms upward with force, keep your arms slightly bent, and straighten your chest and tighten your pectoralis major muscles.

In fact, it is not as difficult to develop chest muscles as you think. Even the common push-ups can develop chest muscles. It's just that your breathing should be adjusted when doing push-ups, and try to stay for two or three seconds before repeating the action. Basically, you need to do this about twenty to thirty times, otherwise you will not achieve any bodybuilding effect.