How to exercise chest muscles

Chest muscles are what every male friend wants most. However, due to their own conditions, everyone's chest foundation is different, and the effects of training are also different. However, no matter what the situation is, as long as you insist on long-term correct training, you will also develop strong chest muscles. There are many ways to exercise chest muscles. The most important thing is to find an exercise method that suits you. What method can be used to exercise chest muscles?

1. Bench Press

There are three points to note. First, when doing the bench press, the barbell needs to be pushed up and lowered vertically. Second, the barbell should be lowered as close to the chest as possible before being pushed up. Third, when doing the bench press, the barbell should be lowered to a position near the nipples. When many novices do bench press, they often do not push up and lower the body vertically, but often lower the body to near the shoulders. This is a wrong way to push, and this way of bench press will not stimulate the pectoral muscles.

2. Incline Barbell Bench Press (Wide Grip)

In fact, it is to tilt the angle of the plate upwards 45 to 60 degrees. What needs to be noted when doing the incline bench press is that the lowering position is not near the nipple, but down to the clavicle.

3. Decline dumbbell bench press (wide grip)

For the decline bench press, the barbell is lowered to 3 cm below the nipples, but far from reaching the abdomen.

4. Narrow grip Below is the flat barbell bench press (narrow grip).

A narrow grip is a good way to improve bench press strength. Compared with a wide grip, the triceps are under greater force in a narrow grip. When the bench press strength reaches a bottleneck, you can use a narrow grip to break through. The narrow grip for incline and decline exercises does not apply.

5. Dumbbell Bench Press

The method is similar to the barbell bench press, which is nothing more than an incline and decline bench press, but the dumbbell bench press requires more balance.

6. Rope Fly (also called Longmen Cross Chest)

This is probably the movement that stimulates the center seam of the pectoral muscles the most. Personally, I think this movement is more advanced. I started practicing this movement after 4 months of fitness. There are many variations of this action, and you have to experience it yourself. What you need to pay attention to in this movement is to open and straighten your arms as much as possible, and do not use excessive force from your waist and back.

The above six methods are ways to exercise the chest muscles, and they are also more effective methods during daily training. We can choose the exercise method that suits us according to our own situation. Just pay attention to the correct movements when exercising, and prevent muscle strain. Also pay attention to long-term persistence.