12-minute chest workout

We may have seen many gymnasts on TV performing some moves on the horizontal bar with ease. This is mainly relying on the powerful strength of our body. Many gymnasts are also using various methods to help improve their pectoral muscles. Only when the pectoral muscles are well developed can they help our arms appear more powerful. Let's learn about the 12-minute pectoral muscle training method.

(01) Seated Bench Press: Suitable for beginners to initially train chest strength, safe and reliable.

(02) Smith Bench Press: Suitable for beginners to master the barbell bench press technique. The three types of press, namely incline, flat and decline, mainly train the upper, middle and lower parts of the chest respectively.

(03) Barbell bench press: a classic exercise for the pectoralis major. The three positions of incline, flat and decline mainly train the upper, middle and lower parts of the chest respectively.

(04) Dumbbell bench press: the most classic exercise for the pectoralis major. The three postures of incline, flat and decline mainly train the upper, middle and lower parts of the chest respectively.

(05) Supine Fly: Mainly exercises the outer edge of the chest and the middle chest groove

(06) Butterfly press chest press: also known as butterfly press bird fly, is a type of bird fly, mainly to train the middle seam of the chest

(07) Chest press with puller: The chest press with puller is also a kind of chest press, which mainly exercises the outer side of the chest and the chest groove.

(08) Chest flexion and extension: Mainly exercises the lower part of the chest, a type of parallel bar flexion and extension, with a wide grip

(09) Lie on your back and pull up: mainly exercises the upper part of the chest

(10) Push-ups: different postures can exercise the upper, middle, and lower parts of the chest.

(11) Close-grip pull-ups: upper part of the pectoralis major.

As long as we all follow the chest muscle training methods introduced above, it can help us shape a slim body and effectively help us shape a plump abdominal muscle. It can help us enhance our physical fitness and reduce the invasion of many types of influenza viruses. You can try it.