How to train perfect chest muscles

I believe that male friends who love fitness exercises all hope that they can train a perfect pair of pectoral muscles! Strong pectoral muscles will not only make men look more muscular, but also increase the beauty of body lines. But we all know that muscle training cannot be achieved overnight. So how should you train to have perfect pectoral muscles? Let’s learn about it together today!

Lying Dumbbell Fly

Lie on your back on a narrow bench, hold dumbbells in both hands, and keep your forearms and upper arms at a 135-degree angle. During the movement, do not raise your neck to let your head leave the bench for assistance. When lowering the dumbbells, focus on the chest seam, rely on the tension of the chest muscles to control the lowering of the dumbbells, and move slowly. When lifting, contract your chest muscles and hug the dumbbells upward until they touch. In order to fully exercise the chest muscles, the weight should be appropriate, with 10 to 15 repetitions per set. Do 15 in the first set, and 10-12 in the next three sets, for a total of four sets.

Butterfly machine chest press

Sit on the bench, hold the handles with your elbows against the baffle. Use the "bridge" position, which means only your upper back is against the backrest. As you open, take a deep breath, lift your chest, and push your shoulders back. Focus on the center of your chest. When closing, both hands should touch the baffle and pause for 1 to 2 seconds. Do 8 to 15 times per set, gradually reduce the weight and do 3 to 5 sets.

Standing cross puller bird

First, adjust the length of the cable, stand up, lean forward slightly, pay attention to controlling the movement when opening, and try your best to squeeze the chest muscles when closing. If you want to stimulate your chest muscles more effectively, you can cross your arms.

Crosswind in two ways:

1. One time the left hand is on top, the next time the right hand is on top, and so on.

2. For one group, the left hand is always on top, while for the next group, the right hand is on top. This movement is not easy to control due to the length of the cable, so the weight should be suitable for you. Do 8 to 15 times per set, and do 3 to 5 sets.

The above content introduces the training methods for perfect pectoral muscles in great detail. Friends who like fitness may wish to try to exercise their pectoral muscles according to the above methods. It is worth noting that you need to persist in exercising to see significant results. Exercising for three days and resting for two days will not have any effect.