The six best exercises for training chest muscles, learn them!

Exercising the chest muscles can make the chest muscles more perfect and look sexier for men. For many men, they hope to have perfect chest muscles during the fitness process. In order to achieve perfect pectoral muscles, you must pay attention to the training methods. You can often use dumbbells to exercise. In addition, the use of puller is also very important. You should also pay attention to diet adjustment, which will help the growth of muscle tissue.

1. Type 1: Flat Dumbbell Fly

Exercise parts:

Lateral pectoralis major

Fitness effect: It can exercise the chest muscles very well, make the pectoralis major muscles stronger and stronger, and stimulate the growth of chest muscles. Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

Tip: You can use lighter dumbbells at the beginning to master the movement. Keep your elbows slightly bent at a fixed angle and lower them to the back plane. When lifting them, it should be like hugging a big tree, not straight up and down. Push along a certain arc to feel the stretching and contraction of your chest muscles. Exhale as you stretch your arms, and inhale as you relax.

2. The second type: cross chest with puller

Exercise parts:

Lower pectoralis major, middle pectoralis

Fitness effect: This movement has a very obvious effect of congestion. Use light weight and multiple reps, keep your elbows slightly bent, lower your head and chest, and squeeze your chest muscles hard at the top of the movement. Number of exercise groups: 4~6 groups, 20 reps per group

3. The third style: Butterfly machine bird

Exercise parts:

pectoralis midline

Tip: Straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold the cross-arm position for 1-2 seconds, peaking at the top. Try to squeeze the chest muscles as close to the middle seam as possible to force them to "stand up". Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

4. The fourth type: Incline dumbbell press

Exercise parts:

Upper pectoralis major.

Tip: The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles. Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

5. Fifth form: Decline dumbbell bench press

Exercise parts:

Lower pectoralis major.

Tip: Lower the dumbbells or barbell to both sides of the lowest ribs, not to the middle of the pectoralis major muscle, so as not to put pressure on the shoulder joint. Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

6. Sixth type: barbell or dumbbell flat bench press

Exercise parts:

Builds up the entire bust circumference.

Fitness effect: Effectively stimulate the chest muscles, making them fuller and rounder; while bending the arms, it also strengthens the arm muscles. Number of exercise sets: 3 to 5 sets, 8 to 12 reps in each set.

Tip: If you use a barbell, different grip lengths will focus on different areas of stimulation. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle. When lying on your back on a flat bench or step, always keep your waist suspended and chest upright, with your elbows level with the bench and the angle between your upper arms and torso about 90 degrees. During the movement, when you exhale, push up; when you inhale, control the dumbbells or barbell to fall at a constant speed.