How to train chest muscles with barbell

Generally, you can use a barbell to exercise your chest muscles at home, as long as you prepare your daily routine for exercise. The first is the externally rotated wrist bench press, which exercises the outer edge and thickness of the pectoral muscles. When doing this exercise, hold the barbell with both hands on both sides of the body. Remember to clamp your elbows on both sides of the body. This way you are exercising your chest muscles. Otherwise, you are only exercising your arm muscles. Keep your arms as straight as possible when lifting, so that it will be more effective.

Barbell is the most commonly used fitness equipment in the gym to train the chest muscles. Using a barbell to train the chest muscles can quickly form the chest muscle dividing line.

1: Barbell incline bench press (mainly exercises the pectoralis major and triceps), exercises the pectoralis major, shapes the chest muscle lines, and exercises the triceps at the same time. Inhale when raising, exhale when still, inhale when lowering, and exhale when returning to the original position.

1. Lie on a bench with your head up, holding a barbell with both hands above your chest.

2. Lift the barbell vertically until your arms are fully extended. Stay still for one second, then slowly fall down and resume the movement.

Do 3 to 5 sets of 6 to 15 times per set, and rest for 1 to 2 minutes between each set.

There is also another way to exercise the outer edge of the pectoral muscles and the chest groove, which is called the flat-ground towel barbell fly. For this, you need to prepare a stool. If you don't have one, you can use a towel instead as a remedy. Please note that when you are doing the body pose, both arms need to be straight. Try your best to do this. These are standard movements.