How do you train your chest muscles?

Chest muscles are a must-train item when we do fitness, and it is also the goal pursued by many male friends. Developed chest muscles make us more manly, so we must pay attention to the methods when exercising in daily life, especially choosing the exercise method according to our own situation is the most important. Let’s learn about how to train chest muscles. I hope it will be helpful to friends who like or want to exercise.

1. Seated chest press

Exercise parts: This movement can exercise the entire chest and increase the thickness and width of the pectoral muscles.

Specific movements: adjust the height of the equipment to be level with your shoulders or chest, straighten your chest and slim your abdomen, tense and contract your shoulders and sink them down, the body cannot leave the baffle, and both feet are firmly on the ground. The seats must be full and both hands must hold the equipment firmly and not let go. When pushing forward, the chest muscles contract, and when pulling back, let the chest muscles fully stretch. Do 3 sets of the exercise, 12 to 20 reps each.

Key points of the action: Sit fully on the buttocks and the body cannot leave the baffle.

2. Standing gantry chest press

Exercise part: Exercise the inner side of the chest to prevent the chest from expanding outward.

Specific movements: Stand in the center of the gantry, spread your feet naturally, bend your knees slightly, lean your body forward, and lift your hips back. Keep your hands steady and your elbows out to the sides. When exerting force, the pectoralis major muscle contracts, and when returning to the original position, the pectoralis major muscle is fully stretched. Repeat the movement 3 sets, about 15 times each set.

Movement essentials: Closely grip the pull ring and lean forward slightly; sit your hips back; open your elbows outward, otherwise this movement will exercise your shoulders instead of your chest.

The above two methods are particularly helpful for men to practice chest muscle training. What we need to pay attention to during normal training is the correct movements, and there must be enough intensity. Only when the intensity is sufficient will there be enough stimulation to the chest muscles, so that the muscles can develop better, and it also needs to be coordinated with the usual diet, so that the chest muscles can be formed faster.