How to use the chest muscle training equipment

In fact, many people now pay more and more attention to their physical health. And many people are trained through the training point method. Originally, "life lies in movement." However, some friends who like fitness cannot go to the gym due to various reasons. At this time, it is actually easier to buy equipment and train at home. So how do you use equipment to train your chest muscles?

Three training methods to strengthen chest muscles

Equipment: All you need here is a pair of adjustable dumbbells and parallel bars.

Exercise 1: Dips and extensions

Target: Lower and outer edges of the pectoral muscles

Steps: Try to find parallel bars with a wide grip so that when you bend your arms and lower your body, your body can descend deeper and stretch your chest muscles more. V-shaped parallel bars are also a great tool for training chest muscles.

Tip: A wide grip will help you recruit more pectoral muscle fibers.

Exercise 2: Externally rotated wrist flat bench press

Target: Chest muscle outer edge and thickness

Steps: Lie on your back and hold dumbbells on both sides of your body with both hands. At the bottom, the palms of your hands holding the dumbbells are facing each other and your elbows are clamped on both sides of your body. As you press the dumbbells up, externally rotate your wrists until your palms face forward at the top.

Tip: External rotation of the wrist increases recruitment of pectoral muscle fibers.

Training 3: Flat-ground towel dumbbell fly

Target: The outer edge of the pectoral muscles and the pectoral groove

Steps: If you don't have a dumbbell bench at home, how can you use dumbbells to train your chest muscles? The remedy is: a towel. Before doing dumbbell flyes, fold a towel into the size of two palms and place it between your shoulder blades while lying on your back. After raising your body, hold the dumbbells with both hands and keep your arms straight. Lower the dumbbells until they almost touch the ground, then do horizontal adduction of the shoulder joints and squeeze the chest inward.

Warm reminder: Equipment for training chest muscles needs to be used carefully and persistently. When doing exercise, don't just focus on the number of times, but make sure you do it well. This way, it will be more effective. And do it to the maximum extent possible. And you need to clean the chest muscle training equipment regularly. Equipment for chest training can be sterilized.