How to train chest muscles?

Watching some models and celebrities walking on the catwalk on TV, they all have good figures, especially some men, whose pectoral muscles are very developed. Many people feel like drooling when looking at them. In fact, these people exercise every day. As long as we adopt the correct exercise methods and effective time, we can also have a good figure like them. Today, the editor will show you how to exercise to train your pectoral muscles.

1. Flat barbell bench press (wide grip)

Three points to note:

First, when doing bench press, the barbell needs to be pushed up and down 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 touch the area 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 Press)

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.

When you first start exercising your chest muscles, it is recommended that you choose some simpler and easier-to-learn exercises, such as the most common push-ups, which are very effective. If conditions permit, you can go to the gym to exercise, which will be more effective. If you are not sure, you can consult a coach. You will also meet more friends while exercising.