How to train chest muscles in fitness

As more and more male friends become fond of fitness, there are also many people who go to the gym to exercise every day. When it comes to fitness, our first reaction is to think of the well-developed muscles in various parts of the male body. However, muscle training is not as glamorous as we see on the surface. It requires sweaty training to achieve the desired results. So how do you train your chest muscles through fitness exercises?

Incline dumbbell press: Mainly exercises the pectoralis major, but can also exercise the triceps and anterior deltoids. Action essentials:

1. Lie on the training board with your feet on the ground, hold dumbbells in both hands, with your fists facing each other, palms facing forward, and arms stretched upward.

2. Bend your elbows and rotate your forearms to pronate your hands forward, allowing the dumbbells to drop to your chest. Then push the dumbbells back to the original position.

Supine dumbbell fly: specifically exercises the pectoralis major and enhances muscle flexibility. Action essentials:

1. Lie on your back on a training bench, hold a dumbbell in each hand, and push up with both hands at the same time, with your arms slightly bent.

2. Slowly lower the dumbbells to both sides of your body, keeping your elbows aligned.

3. Do a short isometric contraction at the end of the movement. repeat

Note: Keeping your arms slightly bent can maintain a certain resistance and stimulate the chest muscles.

Seated chest press: Focus on exercising the pectoralis major muscles. Especially suitable for beginners. Action essentials:

1. When sitting on the chair, adjust the height so that your legs are not fully extended when you press down on the pedals.

2. Bend your elbows and slowly push your chest forward. The degree of elbow bending should be kept at a right angle as much as possible, and be careful: do not let your elbows be higher or lower than your shoulders. Number of movements: 8 to 12 times, 4 sets.

Butterfly chest expansion: mainly exercises the chest. Action essentials:

1. Spread your legs shoulder-width apart, sit firmly on the seat with your buttocks, look straight ahead, keep your waist perpendicular to the seat, and hold the handles with your palms facing forward, keeping the inner sides of your upper arms close to the pads.

2. Contract your chest muscles as much as possible, and use your arms to move your elbows as close inward as possible. NOTE: Keep your arms as close to the pad as possible.

The above introduces four effective methods for training chest muscles. Friends in need may wish to refer to them. Chest muscle training will not only make men look more powerful, but also instantly enhance men's visual charm. Strong chest muscles are very popular among female friends. Friends who are interested, take action quickly!