The best exercises for chest muscle training

To train your chest muscles, you don’t need many advanced movements. What you need is standard movements and appropriate exercise intensity. In terms of movements, there are eight, two of which are flying bird movements, which are basic movements. Long-term training can ensure the thickness of the muscles. The puller can provide comprehensive exercise, the bench press can exercise the muscle groups of the pectoralis major, and the push-up can focus on stress training of the upper part of the pectoralis major. You can just do the following movements, which are simple and effective.

8 exercises for beginners to improve their chest muscles:

First move: Flat dumbbell fly

Efficacy: It is a good exercise for the chest muscles, which can make the pectoralis major muscles stronger and more powerful, and stimulate the growth of the chest muscles; Number of exercise sets: 3 to 5 sets, 8 to 12 in each set; Fitness Bar Tips: You can use lighter dumbbells at the beginning to master the movements, keep your elbows slightly bent at a fixed angle, and lower them to the back plane. When lifting, it is like hugging a big tree, not straight up and down, but push along a certain arc to feel the stretching and contraction of the chest muscles. Exhale as you stretch your arms, and inhale as you relax.

Second type: Cross chest with puller

Exercise parts: lower pectoralis major, middle pectoralis; Fitness effect: This movement has a very obvious effect of congestion. Use light weight and multiple repetitions, keep your elbows slightly bent, lower your head and chest, and try to squeeze the pectoral muscles at the top of the movement. Number of exercise sets: 4 to 6 sets, 20 each set.

The third style: Butterfly machine bird

Exercise area: the middle seam of the pectoral muscles; Fitness Bar Tips: Straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold the cross-arm position for 1-2 seconds, peaking at the top. Try to squeeze the chest muscles as close to the middle seam as possible to force them to stand up. Number of exercise sets: 3 to 5 sets, 8 to 12 reps in each set.

Step 4: Incline Dumbbell Press

How to develop big pectoral muscles? Exercise part: upper pectoralis major; Fitness Bar Tips: The advantage of dumbbells over barbells is that there is no horizontal bar restriction, which can fully stretch the pectoralis major. Be careful not to lower it too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles. Number of exercise sets: 3 to 5 sets, 8 to 12 reps in each set.

Step 5: Decline Dumbbell Press

Exercise area: lower pectoralis major. Fitness Bar Tips: Lower the dumbbells or barbell to both sides of the lowest ribs, not to the middle of the pectoralis major muscle, so as not to put pressure on the shoulder joint. Number of exercise sets: 3 to 5 sets, 8 to 12 reps in each set.

Sixth type: barbell or dumbbell flat bench press

Parts trained: Build the entire chest circumference. Fitness effect: Effectively stimulate the chest muscles, making them fuller and rounder; while bending the arms, it also strengthens the arm muscles. Number of exercise sets: 3 to 5 sets, 8 to 12 reps in each set; Fitness Bar Tips: If you use a barbell, different grip distances will stimulate different focuses. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle. When lying on your back on a flat bench or step, always keep your waist suspended and chest upright, with your elbows level with the bench and the angle between your upper arms and torso about 90 degrees. During the movement, when you exhale, push up; when you inhale, control the dumbbells or barbell to fall at a constant speed.

Seventh form: parallel bar dips

Exercise part: lower chest Fitness bar tips: squeeze your elbows, lean your upper body forward, tuck your chin in, and slightly hunch your chest. Maintain this posture whether at the beginning or the end. Don't put the bottom of the movement too low to avoid causing too much pressure on the shoulder joint.

Eighth Style: Bracket Push-ups to Train Chest Muscles

Exercise parts: inner and outer sides of pectoralis major; Fitness effect: increase the circumference of pectoralis major, this movement can increase the fullness of muscles relatively quickly; Number of exercise groups: 3~5 groups, 10~20 in each group; Fitness Bar Tips: 1. Place the bracket on a relatively flat ground as much as possible, pay attention to controlling the center of gravity of the body and maintaining body balance; during the movement, keep the abdomen tight, and keep the torso in a straight line as much as possible. You can choose the height of the torso sinking according to your arm strength. 2. Exhale when sinking or returning to the original position; inhale before sinking or returning to the original position.