Chest muscle exercises

In today's era, pursuing beauty and fitness is a good trend, because after fitness, the body becomes stronger and less prone to illness. Many boys like to exercise their chest muscles. It is a very enviable thing to have eight big abdominal muscles. Here are some methods of chest muscle training, which should be helpful to you. I hope you can develop your chest muscles early.

1. Push-ups 4-6 sets each time, 15-30 reps per set

2. Dumbbell supine fly 4-6 sets each time 8-12

3. Dumbbell bench press 4-6 sets each time 8-12

(1) Push-ups are a dynamic exercise. Here we introduce a static push-up. When doing push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(2) Stand facing a wall with your arms raised in front of you, until your fingertips are just about to touch the wall but not quite. Stand straight, lean forward, and place your palms against the wall with your fingertips facing upward. Bend your elbows, with your upper arms and forearms at a 90-degree angle, and move your upper body closer to the wall. Keep your arms bent at the elbows to support your upper body, without letting your body lean against the wall. Keep your pectoralis major muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

Chest muscles

Training plan, including: bench press, incline bench press, supine fly, double arm

Support and supine pull-ups. Do five sets of each exercise, 6-8 times per set.

Special note: When doing bench press, I often change the grip of my hands so that both the inner and outer sides of my chest muscles can be exercised.

Movement experience: Incline bench press is to train the upper chest muscles. The supine fly is to train the outer side of the chest muscles (the movement is also stimulated when it is completed quickly).

Stimulate the inner chest muscle). Supporting your body with both arms exercises the lower edge of the pectoral muscles, and the outer side of the pectoral muscles are also stimulated. The supine arm pull-up is

In order to expand the chest cage, it is also the ending action of chest muscle training.

The above are some chest muscle training methods. As long as you stick to it, you will be able to train it, but be careful not to give up halfway. Also pay attention to a reasonable diet and don’t eat too greasy food, otherwise there will be too much fat in the body and it will be difficult to train muscles. I hope you can use some dumbbells or other exercise equipment to build up your chest muscles as soon as possible.