Which exercise can strengthen the chest muscles?

Fitness is a kind of exercise that many of our friends do in our daily lives. It can not only improve our physical fitness, but also is particularly beneficial for our body shape. When doing fitness, we generally rely on equipment for training. Especially male friends hope to have strong pectoral muscles, which is also a display of male charm, but it requires hard exercise. What kind of exercise can exercise pectoral muscles? Let’s find out.

Push-ups are very effective in developing the pectoralis major muscles, and they also have a certain effect on developing the triceps. Push-ups can be done on the floor or on a bench. Place your hands shoulder-width apart, support your body on the ground or on a stool, stretch your arms, and lean your shoulders slightly forward with the vertical line exceeding the support point of your palms. Keep your body straight and your legs together, using your arms and toes to support your entire body weight. Then bend your arms to lower your body until your chest can't go any lower. Pause for a moment, then straighten your arms until your pectoralis major and triceps are extremely tense. Pause for a moment, then bend your arms and repeat. One repetition is from lowering your bent arms to raising them with straight arms.

Exhale as you lower your body, and inhale as you push yourself back up. Throughout the movement, your elbows should be close to your sides and your body should remain in an upright position. Beginners can do any number of reps. If you can hold up 5 times in a row, then stand up and take a short break, then hold up 5 more times. Each set consists of 5 times. When you first start practicing, you can do 3-4 sets each time. As your strength increases, you can increase the number of push-ups or sets. You can also increase the difficulty by widening the distance between your hands or raising your feet to a head-low, feet-high posture. Or you can put heavy objects (such as sandbags) on your back and increase the weight gradually. If you focus on training your triceps and pectoralis major at the same time, keep your hands as close together as possible, or even put your hands together to do push-ups.

The above are the methods of exercising the chest muscles. This is also one of the most common exercise methods when we do fitness in our daily life. It has great benefits for our chest muscles. In particular, there are many ways to exercise the chest muscles. We just need to pay attention to the methods and techniques when we exercise, and also pay attention to persistence.