What equipment is available for chest training in the gym?

People who have just started working out are full of enthusiasm and hope to change their body shape through fitness. However, most people make a lot of mistakes when they first start working out. For example, they don’t know how to use a lot of fitness equipment, and they don’t adjust their diet properly, etc. Boys all want to have bigger pectoral muscles, which is also an important purpose of going to the gym. So, what equipment is there in the gym that can train the pectoral muscles?

Equipment for chest training in the gym:

Barbell: Increase chest muscle thickness

If you want to increase muscle mass, barbell exercises in the gym are important and basic exercises. It is recommended that beginners put the gym barbell exercises first, because the barbell exercises have a relatively small range of motion, so the entire chest muscles must be stimulated from different angles (incline and decline) and using different grip distances. In the gym, a relatively simple exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase thickness.

Action essentials: First lie flat on the bench press with your feet naturally placed on the ground, then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench press rack. With your grip slightly wider than your shoulders, remove the barbell from the bench press rack and slowly lower it until your upper arms are parallel to the ground. Repeat this exercise three or four times, with each set doing about 12-15 European push-ups, depending on your physical condition. Once you become proficient, you can do the decline barbell bench press, which focuses on training the lower chest muscles and increases the difficulty of the operation slightly.

Chest press machine: practice chest muscle separation

The chest press machine in the gym is specifically designed to practice chest muscle separation. Compared with other methods of training chest muscles, the effect of the chest press machine in the gym is very targeted.

Key points of the movement: When practicing, your back must be close to the backrest, and use your elbows to exert force. Because the buttocks and back are close together, only the chest muscles can be used. When you use the chest press machine in the gym, 95% of the effect is on the pectoralis major, and this exercise will not cause any harm to other parts of the body.

Dumbbells: Increase chest width

Among the many pieces of equipment in the gym, dumbbell exercises require more balance and coordination to control the weight than barbell exercises. The range of motion is larger, so you can fully stretch your muscles and train your mind. There are two common training movements, flat dumbbell bench press and flat dumbbell fly.

The flat dumbbell bench press is done by lying flat on a training bench in the gym, holding a dumbbell in each hand. Stretch your arms, lift the dumbbells with your palms facing each other, slowly lower the dumbbells until your upper arms are parallel to the ground, then push the dumbbells back to the starting position, and repeat.

The dumbbell flye is done by lying flat on a training bench, holding a dumbbell in each hand with your palms facing each other, opening your arms, and slowly lowering the dumbbells along a circular trajectory to both sides of the body until your upper arms are parallel to the ground, then returning along the same path. In both sets of exercises, make sure to push the dumbbells vertically without tilting during the push-up process.

The above three kinds of equipment are effective equipment for training chest muscles in the gym. Although we know that everyone hopes to achieve immediate results, it is still said many times that you must pay attention to the method of use when using fitness equipment, otherwise it will be counterproductive. When doing strength exercises, remember to pursue quantity and ignore quality. Strength training in the gym emphasizes starting fast and releasing slowly, because during the release process, the muscle stimulation is more intense, so you must slowly return to the starting position. I believe that by alternately using these three machines to exercise your chest muscles, after a period of time, you will be able to achieve fitness results that satisfy you.