What exercise is best for chest muscles?

Chest muscle training is an indispensable and important part in fitness exercise. Choosing the correct and suitable exercise method can make chest muscle training more effective. If you want to train your chest muscles, you can not only use various equipment in the gym to achieve the training effect, but some exercises in daily life can also play a good role. So what exercise is best for training chest muscles? Let’s take a look.

Medicine ball push-ups

Medicine ball push-ups require a lot of balance and coordination, which can be a big challenge. Place a medicine ball on the floor and get into a close-stretch push-up position with your hands on top of it. The ball should be aimed at the center of your chest. Quickly release the medicine ball and do a push-up, returning to the starting position when your chest touches the medicine ball. This is a complete action.

Wide Grip Bench Press

Utilizing a wider grip than the standard shoulder-width grip on the bench press can reduce triceps involvement. The triceps no longer play a leading role in the exercise. The chest muscles need to work harder to unleash more power. Normally, when lying on your back with shoulder width apart, the effects of the triceps and chest muscles are equal.

Rope Climbing

You might not think of this as a chest exercise, but rope climbing can put new demands on your pectoral muscles. The chest press can cause tendinitis, so it's very good to mix up your push and pull movements by doing some close-grip pulldowns and then rope climbs. Because the shoulder is already flexed, this is a new way to engage the muscle fibers in the lower pectoralis major.

Adjust your fly form

Make sure your shoulder blades are retracted, not thrust forward. When your shoulders are forward, your pecs are in a shortened position, and when you retract your shoulders, your pecs are in a longer position, allowing for more explosive power and better shape.

The training methods introduced above are all very effective in training the chest muscles. Friends who like fitness may wish to try them. In addition to using equipment in the gym to effectively train the chest muscles, in daily life, exercises such as rope climbing and push-ups can also play an important role in training the chest muscles.