Women's chest muscle exercises

Men especially like to build muscles in their chests, and many women also have this idea, especially women who like to exercise, and some female men, who like to have muscles, and muscles look healthy. But we know that men usually work hard when they exercise their muscles, and they will use a lot of different fitness equipment, so that they can build better muscles. So what are the ways for women to exercise their chest muscles?

Action essentials:

1. Adjust the position and angle of the bench press on the Smith machine: the flat bench press is horizontal, the upward push is about 30 degrees, and the downward push is generally about 20 degrees; keep the axis of the barbell falling on the corresponding part of the chest when lifting the bench press; use a grip wider than the shoulders to fully stretch and thoroughly contract the pectoralis major.

2. When the barbell is pushed up until the arms are straight, the pectoralis major must be in the "peak contraction" state and pause for a moment.

3. Exhale through your nose when pushing up, and inhale through your mouth when returning to the original position.

Pectoralis major (02): Smith bench press

Note:

1. Do not lift your hips and waist off the bench. The grip should be wider than your shoulders. If it is too narrow, the focus will be on exercising the triceps.

2. The Smith machine is a fixed-equipment bench press. There is no need to worry about balance control issues when doing a barbell or dumbbell bench press. Plus with the protection of the safety lock, the Smith bench press is relatively safe and reliable. Therefore, it is suitable for beginners to initially master the skills of bench press; for intermediate and advanced fitness enthusiasts, it can be used to challenge the extreme heavy weight to improve bench press ability; in the exhaustion-first training method, it can be used to assist dumbbell or barbell bench press, followed by Smith bench press.

Barbell Bench Press

The barbell bench press is a classic exercise for training chest muscles. It is a free weight bench press and has a better effect than fixed equipment. Therefore, after the pectoralis major and upper arm strength reaches a certain level, it is best to use a barbell or dumbbell to perform bench press, so as to get perfect chest muscles.

Barbell press, bench press

The barbell press is a classic exercise for training the pectoral muscles. It is a free weight bench press and is more effective than fixed equipment. Therefore, after the pectoralis major and upper arm strength reaches a certain level, it is best to use a barbell or dumbbell for bench press, so that you can get perfect pectoral muscles.

Barbell bench press can increase the thickness of the pectoralis major. The three types of barbell bench press: flat, incline and decline, focus on training different parts of the pectoralis major, while others also involve the triceps and deltoids.

(1) Bench barbell press:

Target exercise area: Mainly exercise the entire pectoralis major muscle to build the entire chest circumference.

Action essentials:

1. Use a wide grip to fully stretch and contract the pectoralis major. Lift the torso and chest upward to form a bridge shape, lower the shoulders, and place the horizontal bar on the chest 1 cm above the nipples. When the barbell is pushed up until the arms are straight, the pectoralis major must be in the "peak contraction" state, and pause for a moment.

2. Exhale through your nose when pushing up, and inhale through your mouth when returning to the original position.

These methods are easy to do and effective, and are especially suitable for women, because women's strength is less than men's anyway. There are many exercise equipment that women cannot use, and if they do, they will feel very strenuous. When exercising, you must use correct and formal methods to exercise, and your posture must be correct, otherwise there will be no effect, and you will not be able to build muscles.