What exercise is best for strengthening chest muscles?

Men's broader chest muscles can give female friends a lot of sense of security, and can also add a lot of style to their dressing style. Many male friends have performed relevant exercises to make their chest muscles more obvious, but they do not know that without the correct exercise method, they cannot achieve the desired effect, and there is a possibility of over-exercising their muscles. Here I will introduce to you what exercises can best train your chest muscles.

1. Dips and extensions:

As a warm-up for the chest, focus on building the lower chest.

Key points of the movement: squeeze your elbows, lean your upper body forward, tuck your chin in, and slightly hunch your chest. Maintain this posture whether at the beginning or the end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

2. Barbell flat bench press:

Builds up the entire bust circumference. Different grip lengths have different stimulation focuses. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle.

3. Incline Dumbbell Press:

Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles.

4. Cross chest with puller:

Exercise the lower pectoralis major and middle pectoralis muscles. This movement has a very obvious effect of congestion. Use light weight and multiple reps, keep your elbows slightly bent, lower your head and chest, and try to squeeze your chest muscles at the top of the movement.

Nowadays, many fitness centers introduce chest muscle exercise methods to everyone, which are the ones introduced above. So everyone can feel free to do the relevant exercises by themselves, but not all methods are suitable for everyone. You need to make scientific choices based on your physical condition, arm strength and other factors.