How to train the middle chest muscles

How to train men's chest muscles? Some people insist on eating chicken breast for two years to build their chest muscles, but how can men who don’t like to eat chicken breast build their chest muscles? It is well known that push-ups can exercise the muscles in the arms and chest. Push-ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. So, what is the best way to do push-ups? Next, I will tell you about it in detail.

How to train men's chest muscles: push-ups

The main muscle groups exercised by push-ups are the pectoralis major and triceps, while they also exercise the anterior deltoid, serratus anterior and coracobrachialis as well as other parts of the body. Push-ups are a basic exercise in daily exercise and physical education classes, especially in military physical training.

Support your body with your hands, arms perpendicular to the ground, legs stretched behind your body, rely on your hands and toes to maintain balance, keep your head, neck, back, hips and legs in a straight line, and keep your body straight and level. Bend your elbows out to the sides of your body and lower your body until it is almost close to the floor. Tighten your abs and keep your body in a straight line for one second, then return to the original position.

Research has shown that regular strength training, such as weightlifting and push-ups, can not only strengthen bones and muscles, but also improve blood vessel elasticity, increase blood flow to the limbs, and lower blood pressure, which is very beneficial to cardiovascular health. If you can do 15-20 push-ups every day, you can protect your blood vessels.

But the editor reminds you that you should practice push-ups step by step, from easy to difficult, from little to more, and from light to heavy. According to your physical condition, choose appropriate exercise methods and control the exercise load.

Prevent injuries and muscle stiffness by doing warm-up and cool-down activities. The elderly are prohibited from using finger-style, clapping, and weight-bearing exercises. This method is contraindicated for patients with heart disease and hypertension.

How to train men's chest muscles: arm strength machine

The arm strengthener, also known as the grip stick, is a piece of sports equipment used to exercise the arm muscles and forearm wrist flexors. It is somewhat dangerous. It is divided into different levels according to the amount of force required during use, generally divided into 20, 30, 40, 50, and 60KG levels.

Bend your arms and bend the spring hard behind your neck. Extend your arms forward, bend the spring upward, and then relax. Bring your arms toward your chest, bend the spring, then straighten them and slowly relax. Stand with your feet hip-width apart and bend your right elbow to bend the spring with your left hand, then bend your left elbow to bend the spring with your right hand. Extend your arms behind your back, hold the spring tightly, then stretch them downward and gradually bend them. The arm trainer pursues quantity rather than weight.

The editor reminds you to check whether the connection parts of the arm trainer are firm and not loose before use. When using, put the safety belt on the arm trainer handle on your wrist. Please choose an arm trainer that suits your physical fitness level to avoid muscle strain.

When using it, you should choose a relatively spacious venue for exercise to avoid slipping out of your hands and injuring others. It is recommended that children under 12 years old do not use the arm trainer. When using, do it at a uniform speed.

How to train men's chest muscles: barbell bench press

Set the angle of the incline board to 30 degrees to better stimulate the chest muscles. If it is greater than 30 degrees, too much weight will be placed on the anterior deltoid. First, do a warm-up set of 20 times with a smaller weight, and then go all out to do 3 formal training sets, 6 to 8 times each, and train each set to exhaustion.

How to train men's chest muscles: chest press with equipment

As a multi-joint compound movement, it can effectively increase muscle mass and has many similarities with the barbell bench press. But this unique angle of the exercise (at the end of the movement, the hands are close together) can make the chest muscles contract better (focusing on the inner side of the chest muscles).

Machine exercises are safer and more stable than free weight exercises, as they do not require you to control the balance of a barbell. As you push the weight out, you can feel the contraction and soreness in your muscles.

How to train men's chest muscles: Dumbbell fly

Flat and incline dumbbell flyes are the best exercises for developing the outer pectoral muscles. The width and thickness of the lateral pectoralis muscle are very important to the entire pectoralis muscle. In order to achieve the best exercise effect, lower the dumbbells as much as possible to fully stretch the muscles. At the highest point, do not bring the dumbbells together, because the dumbbells cannot provide effective resistance to the chest muscles at the highest point.

In order to get the best training effect and safety, it is recommended that you complete dumbbell exercises in a slow manner. Do 3 sets, 6 to 8 times in each set using the maximum weight. In addition, the editor reminds you to pay attention to controlling the speed when lowering the barbell, and it is best to be slow and steady. The highest point should reach the point where the elbows are locked, but do not stop. That is to say, when you reach the highest point, immediately lower the barbell to keep the movement smooth.