How to train chest muscles effectively?

The chest muscles are a part of the body that men often exercise, and they can mainly reflect a person's strong physique and personal charm. However, many people have a blind spot when exercising, which makes the effect not very obvious. In fact, you need to find the right method when training your chest muscles. Generally, you need to use dumbbells and other sports equipment. So how do you start exercising? The following article will give you the detailed answer.

1. Incline bar, dumbbell bench press. Pay attention to the key points of the movements and change the habit of doing bridge presses, otherwise it will become similar to flat bench presses. The exercise area has been extended to the middle and lower chest. If the full range of motion is not effective, consider doing a half range of motion, focusing on the upper chest and increasing the weight appropriately. If the barbell does not work well, you can use dumbbells as the main method. When lowering the dumbbells, do not move in a straight line. You can slightly curl your wrists, which will create a component in the tangential direction and add it to the cross-section of the upper chest. The key point is that you must focus on the cross-section of the upper chest and imagine the tendons bulging.

2. Upright bar dumbbell press, without a belt, with a load of 6-8 times per set. Since the body naturally leans back, it has a strong stimulating effect on the upper chest.

3. Bench press. There are certain differences in body structure and flexibility, so doing incline bench press does not have a good effect. Then try flat bench press. When developing pectoral muscles and placing the barbell below, place the barbell on the neck and focus your attention on the upper chest. Or you can put a wooden block on the bed at an angle of 10 degrees to help you straighten your chest.

4. Forward push-ups. Raise your feet and lean your body forward about 10 degrees, but no more than 15 degrees, otherwise the focus of force will shift to your shoulders. You can ask a partner to add weight plates to your upper back.

To sum up, in order to develop charming pectoral muscles, you need to pay attention to the correct use of movements and equipment, and each time you must persist for about an hour and reach a certain intensity. It is best to train until you sweat profusely, so that you can gradually develop them. In addition, you can also do some push-ups and sit-ups.