How to train chest muscles in the gym

On weekends, more and more people like to go to the gym to exercise, because exercise can relax the body quickly. We all know that male friends like to go to the gym to train their chest muscles and increase their masculine charm. So, how do you train your chest muscles in the gym? Many people don’t know which equipment can be used to train chest muscles, especially beginners. Next, I will talk to you about how to train your chest muscles in the gym.

Barbell—If you want to increase the thickness of your chest muscles, barbell exercises are the most important and basic exercises. Because barbell exercises involve a relatively small range of motion, the entire chest muscle group must be stimulated from different angles (incline and decline) and using different grip lengths. 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 bench press exercises, depending on your physical condition.

Dumbbells - Chest width Dumbbell exercises require more balance and coordination to control the weight than barbell exercises. The range of motion is larger, so you can fully stretch your muscles and develop a broad mind. There are two common training movements: flat dumbbell bench press and flat dumbbell fly. The former is to lie flat on a training bench with a dumbbell in each hand. Stretch your arms, lift the dumbbells with your palms facing each other, slowly lower the dumbbells until your upper arms are parallel to the ground, then push the dumbbells back to the starting position, and repeat. The so-called dumbbell fly is to lie flat on a training bench, hold a dumbbell in each hand, with your palms facing each other, open your arms, and slowly lower the dumbbells along a circular trajectory to both sides of the body until your upper arms are parallel to the ground, and then return along the same path.

Chest press machine—chest muscle separation. This machine is specifically designed for practicing chest muscle separation. Compared with other methods of exercising chest muscles at home, the effect of this machine is very targeted. When practicing, your back must be close to the backrest, and force should be exerted through your elbows. Since the buttocks and back are pressed against the backrest, only the chest muscles can be used. When exercising with this machine, 95% of the effect is on the pectoralis major muscles, and this exercise will not cause any harm to other parts of the body.

To sum up, the question of how to train chest muscles in the gym has been answered. If you love fitness and like to train your chest muscles, you might as well try the method mentioned above. It will help you achieve the results you want. If you want to know other aspects of fitness, you can ask a fitness coach or some friends who know how to exercise. Finally, I hope that all of you who exercise have a healthy body.