What are the chest muscle training methods?

Having strong and broad shoulders has always been the dream of every girl. With the increasing work pressure and the faster pace of life, many people no longer have time to exercise. Seeing more and more fat on their bodies not only affects their appearance, but also their health. Muscle training in the gym is also very important, so what are the chest muscle training methods!

A broad chest is an idiom used to praise a man's body. A muscular man's chest should be broad, strong and muscular. Obesity and loose chest muscles will affect the health of the chest. Obesity will also increase the chance of disease. It is recommended to regularly engage in physical exercise to improve chest shape. For beginners, the focus is on mastering technical standard movements to prepare for future exercises.

A broad chest is an idiom used to praise a man's body. A muscular man's chest should be broad, strong and muscular. Obesity and loose chest muscles will affect the health of the chest. Obesity will also increase the chance of disease. It is recommended to regularly engage in physical exercise to improve chest shape. For beginners, the focus is on mastering technical standard movements to prepare for future exercises.

push-up

Push-ups are the most common and basic chest exercise. Push-ups work the chest, shoulders, arms, and back muscles.

How to do push-ups:

1. Place your hands slightly wider than your shoulders, support yourself with your arms, straighten your body, put your toes on the ground, tilt your shoulder blades slightly forward, lift your head slightly, and look at the ground.

2. Exhale, bend your elbows and bring your upper arms close to your sides, then slowly lower them to the lowest position. Tighten your shoulder joints, fully stretch your pectoralis major muscles, lean your head forward, and pause when you feel your chest cavity is fully expanded. As you exhale, stretch your arms until your arms are straight and your chest is lifted. The whole body should be kept in an upright posture. Pause for a moment and then repeat the exercise.

Key points of push-up: fingers forward, straight towards support, shoulder joint should be tilted forward 10-15 degrees. When pushing up, the body should rise slightly forward in an arc, so that the chest sticks out forward, and the mind is focused on the chest. Maintain an even breathing rhythm, inhale as you descend, and exhale as you rise.

Decline Push-ups

Place your feet on a chair for support, with your hands shoulder-width apart and placed on the ground. Keep your body straight, your face naturally facing downward, and your chin retracted.

Use your feet as support to lower your body until your chest almost touches the ground, stay there for 2-3 seconds and then slowly push up. Do repetitive movements.

Key points of the movement: Place your hands on the ground, your toes on a stool, and lean your body down. When you reach the lowest point, try to keep your hands, elbows and shoulders in the same plane. Maintain an even breathing rhythm, inhale as you descend and exhale as you rise.

Supine Dumbbell Fly

The supine dumbbell fly is suitable for exercising the chest, shoulders, and triceps of the upper arms.

Action points: Lie flat on a bench with your legs apart and hold the dumbbells with your palms facing each other. When you lift your arms upward with force, keep your arms slightly bent, and straighten your chest and tighten your pectoralis major muscles.

Every man wants to have strong pectoral muscles and strong abdominal muscles. If you want to practice pectoral muscles and abdominal muscles, you need to start with the most basic exercises, such as push-ups and sit-ups. These methods can quickly train your chest muscles. After a period of practice, fat will be converted into muscle, making your upper arms look stronger.