How to train chest muscles

Chest muscles are the most important for friends who do fitness training. They can be achieved through long-term training. You just need to pay attention to the techniques when exercising. Generally, there are many ways to exercise the chest. When exercising, you must pay attention to the standardization of the movements. Many friends have their own methods when doing fitness, so how do you train chest muscles? Let’s take a brief look at it below.

Training program, including: bench press, incline bench press, lying flyes, double arms, planks and lying pull-ups. Do five sets of each exercise, 6-8 times per set.

Special note: When doing bench press, I often change the grip of my hands so that both the inner and outer sides of my chest muscles can be exercised.

Movement experience: Incline bench press is to train the upper chest muscles. The supine fly exercise works the outer pectoral muscles (it also stimulates the inner pectoral muscles when the movement is completed quickly). Supporting your body with both arms exercises the lower edge of the pectoral muscles, and the outer side of the pectoral muscles are also stimulated. The purpose of the supine arm curl and pull-up is to expand the chest cage and is also the ending movement of the chest muscle exercise.

Action essentials:

The supine arm curl and pull-up exercise is to lie on a bench with your upper back against the bench, your waist and head suspended in the air, and your feet supported on the ground. Hold the dumbbells (or barbell) in both hands and lower them from head to back until your upper arms are parallel to the ground. Then use the strength of your chest muscles to pull it up until your arms and upper body are perpendicular. Do it repeatedly. Note that your arms should be slightly bent when practicing. When doing this, you can ask someone to sit on my lap to prevent yourself from being pulled over by exerting too much force.

The bench press is an important exercise for developing pectoral muscles, but when practicing it you must pay attention to spreading your elbows and trying to straighten your chest. It is also very important to use your intuition to find the exercises that work best for you. Maybe you only need to do the bench press, or maybe lying birds and cross pull-downs are best for you.

The above is an introduction on how to train chest muscles. When doing fitness exercises, we can choose the exercise method that suits us according to our own situation. When exercising, we must pay attention to the correctness of the movements. We must also pay attention to resting the muscles, especially in the diet, we must also pay attention to eating more protein foods.