What fitness equipment can I use to train my chest muscles?

In order to get a better figure and be favored by more women, many men now choose to use equipment to exercise. This will get better fitness results. Using fitness equipment to exercise will also make some men look more attractive. Especially when men are exercising, the whole person looks particularly energetic. The key is that they will become better through exercise. What kind of fitness equipment can be used to build muscles?

Many fitness novices are very enthusiastic, but they are not very familiar with the gym equipment or some chest muscle exercises. Let me introduce them to you below.

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Bench press, needless to say, is the golden exercise for upper limb training. See the picture below. When doing the bench press, go down slowly and up quickly. Generally, a complete bench press movement is to first lightly and briefly touch the barbell to the chest at a slow speed that you can control, and then quickly push it up until your hands are straight.

Dumbbell Bench Press

It's still a bench press, but we hold dumbbells in our hands and the movement principles are similar to the previous "bench press".

The range of motion of the dumbbell bench press can be greater than that of the barbell bench press.

Bird

The key to the flying bird movement is to bend your arms slightly and flap them down like bird's wings. Remember, when clapping your arms, don't make any pushing movements with your hands. If you do, you will only be training your triceps, but we are training our chest muscles.

Dumbbell Fly

It’s still flye, and the movements are similar to the previous “flye”, except that you are holding dumbbells in your hands. You can do a flat board fly or a downhill fly as shown below.

Butterfly Clip

The advantage of doing the chest press on the butterfly machine is that the tension on the chest muscles is constant, and the upper part of the chest seam can be stimulated by changing the grip.

Of course there are also "push-ups", but few people do them in the gym.

The basic knowledge of chest muscle training allows you to quickly enter the world of chest muscle training. The purpose is to enable beginners to quickly understand and master the basic knowledge and system framework of chest muscle training involved in the fitness process. After understanding the entire framework, in-depth learning still requires continuous experience in practice, or entering fitness forums to communicate with fellow fitness friends and improve together.

During chest training, the chest is divided into different areas for targeted training, usually divided into upper chest, middle chest, lower chest, inner chest muscle and outer chest muscle. If today is chest muscle training day, then you should choose at least 3-4 parts of the chest and train 4 sets of movements for each part to achieve the best chest muscle training effect.

Here are 1-2 of the most commonly used fitness exercises for various parts of the body, mainly home fitness exercises:

1. Exercises for the upper chest:

Decline Push-ups

Incline Dumbbell Press

2. Exercises for the middle chest:

Mid-range prone

Flat dumbbell bench press

3. Exercises for the lower chest:

Decline Dumbbell Press

4. Exercise the inner side of the chest muscles:

Narrow Grip Push-ups

5. Exercise the outer side of the chest muscles:

Dumbbell Fly

Wide-grip push-ups

What we are going to do is a 6-minute abdominal muscle exercise. This set of exercises is mainly to be done quickly and does not require any equipment. You can do it anytime and anywhere.

Our first exercise is the reverse curl, which is a good exercise for the lower abdomen. Many people want to get rid of excess fat and show off their abdominal muscles. This exercise is specifically designed to train the lower abdomen. We will do this exercise 20 times.

The second exercise is the foot-touching curl, which mainly exercises the upper abdominal muscles. We also do this exercise 20 times.

The third movement is Plank. According to the standard practice of Plank, maintain a fixed posture for 30 seconds, which mainly exercises the abdominal muscles and quadriceps. We stick to this movement for 30 seconds.

The above fitness equipment can all be used to build muscles. Building muscles is not easy. It takes a long time to build muscles, and then the muscles will slowly appear. For men to build muscles, if they use other methods while using fitness equipment, the effect will be better. Of course, if you want to have muscles, you don’t necessarily have to rely entirely on equipment, you can also do without equipment. In short, you should exercise appropriately.