How to train chest muscles effectively

During this period, a series of fitness trends such as training to get a six-pack and touching the belly button with the back of the hand to show off the body have spread on the Internet. There are many handsome men and beautiful women who want to have eight-pack pectoral muscles. They want to exercise their chest, but they don’t have good exercise methods. Here I will provide you with several ways to effectively exercise your chest muscles. I hope the information I collected can help you, thank you.

Supine Fly: This exercise directly exercises the chest muscles and can be performed in supine, upper oblique, or lower oblique positions.

Starting position: Lie on your back on a bench, with your fists facing each other, holding dumbbells; stretch your arms straight up perpendicular to the ground, and keep your feet flat on the ground.

Action process: Spread your hands apart and let them fall to the sides, with your elbows slightly bent, until you can't go any lower. Hold still for one second to allow your pectoralis major to fully stretch, then raise your arms out to your sides and return to the starting position.

Breathing method: Inhale when you stretch your arms apart, and exhale when you return them.

Important points: Do not clench your hands. When you spread your arms, tighten your back muscles. Focus your mind on the contraction and extension of the pectoralis major muscles.

Parallel bar dips: The general process is: hold the bars with both hands, support your arms on the parallel bars, keep your head upright, chest up, and shoulders up, keep your torso and upper limbs perpendicular to the parallel bars, bend your knees, and cross your calves over the ankle joints of both feet. The elbow joint is slowly bent, while the shoulder joint is extended and flexed, allowing the body to gradually lower to the lowest position. Pause for a moment, then use your arms to push up to the original position. Action requirements:

1. The speed of lowering should be slow and as low as possible.

2. Do not shake your body at will, keep your balance.

3. Don’t complete the movement while swinging your body back and forth

The most important thing about fitness is perseverance. If you give up after exercising for a period of time, it will not have any effect and will make you return to your previous state without muscles. Therefore, if you want to exercise your chest muscles, you must persevere in following the above methods. I hope you can develop your chest muscles. Thank you.