How do you train your chest muscles?

There are a lot of men who like to exercise in their daily lives. Generally, they focus on muscle training. There are many methods for exercising. Each group of muscles has its own training method. There are also many movements and methods for exercising chest muscles. When practicing, we mainly do it according to our own situation, and we must persist for a long time. How are chest muscles trained? Let’s take a look at it together.

1. Dumbbell raise: first find a bench, lie flat on it, hold the dumbbells with both hands, palms facing outwards, then bend your arms to shoulder level. This counts as one movement. Do 8-12 times per set, for a total of 4 sets. Mainly targets the middle part of the chest muscles.

2. Supine dumbbell fly: also lie on a stool, then place your hands flat on the side with your palms facing up, and slide upward until your palms are facing each other. The number of sets is the same as above, focusing on the outer edge of the chest.

3. Parallel bar arm curl and extension. If you don’t have parallel bars, you can find two things of the same height to replace them. Just lie on the bars with both hands, lower your torso to the lowest point, and then push up. You can do half of the movement, but be sure to keep your chest tucked in. This movement mainly targets the lower edge of the chest.

The following are some arm exercises with dumbbells.

1. Sit on a stool, place the outer side of your upper arm on your thigh, keep your forearm perpendicular to the ground, and then bend it to the peak.

2. Stand upright, clamp your arms together, hold the dumbbells in both hands and bend alternately. Be careful not to shake your body and do not lift your upper arms.

Through the above introduction, we now know how to train the chest muscles. This is also a long-term project that requires persistence, so it may feel boring during normal practice. However, our ultimate goal is to achieve perfect chest. You can also train with a few friends during normal training to reduce the feeling of boredom.