How to exercise chest muscles

Chest muscles are envied by many people and are also the object of pursuit of many girls. They can fully show the charm of a man. There are many ways to exercise. We can choose the exercise method that suits us according to our physical conditions. When exercising, we must achieve sufficient stimulation in quantity and intensity. Such exercise effect is the best. So, how to exercise chest muscles? Let’s take a brief look at it below.

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.

3. Incline Barbell Bench Press

Exercise part: Exercise the upper side of the chest to prevent and correct sagging breasts.

Specific action: Hold the barbell firmly, the grip distance is generally the same as shoulder width or slightly wider than shoulder width. Keep your chest up and your belly thin, sit fully with your buttocks, and don't arch your waist. Push up from your upper chest. Repeat the movement 3 sets, 15 to 20 times each set.

Key points of the movement: Do not arch your waist; push upwards from the upper chest.

The above are the methods of chest muscle training. In normal times, we can effectively stimulate the chest muscles through the above methods, which will make our chest muscles more obvious day by day. However, it should be noted that you must fully warm up before exercising to prevent muscle strain and allow the muscles to get sufficient rest.