How to train chest muscles?

Simply doing some chest expansion exercises can help us achieve a very good effect of training our chest muscles. Doing some push-ups every day can also effectively help us train our own chest muscles. At the same time, we can also do some aerobic fitness exercises, which are also very effective. Let us get familiar with how to train our chest muscles.

Do push-ups (raise your feet so that your body is at 45 degrees, and do it slowly and in place) or face forward, support your hands behind your back on a chair or sofa, and do arm curls with your feet flat on the chair; use dumbbells to do bench presses (make sure they are heavy, or use a barbell) to effectively train the pectoralis major. Sit-ups are a simple and effective way to train your abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Be sure to do it slowly. If you do it too fast, there will be inertia, which will affect the effect. You must do it to the end and do it well. Or you can hold the horizontal bar with both hands, hang your body in the air, then lift your legs horizontally, and repeat. Reverse sit-ups are an effective way to train your psoas muscles. Face the ground, lean your upper body over the edge of the bed, keep your lower body still, and use your waist as the axis to repeatedly lift your upper body. Bench presses with heavy dumbbells or pull-ups on a horizontal bar are great ways to train your latissimus dorsi. The arm is mainly composed of four parts: the forearm and the biceps, triceps and deltoids. For the biceps brachii, you can use your upper arms to do dumbbell curls and extensions. Don't push them all the way down when stretching, so that the biceps are always under force. Also, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell upper arm curls and extensions, because the total from extension to bending is 180 degrees, you can do it in three steps. The first step is to do 7 reps at 90 degrees below, the second step is to do 7 reps at 90 degrees above, and the third step is to do 7 reps at 180 degrees. You can decide the number according to the weight of your dumbbells.

How to choose the method to exercise the chest muscles needs to be determined based on our own physical fitness. We must not be impatient for success, but must proceed step by step. Doing some push-ups every day can help us achieve good exercise results, and we can appropriately increase the number of push-ups every day.