How many of the best ways to train your chest muscles do you know

The pectoral muscles are a large part of the muscles, mainly divided into three parts: upper, middle and lower. The exercise methods for different parts are also different. Different parts cannot be exercised based on the methods of exercising the chest muscles. For example, when we are exercising the chest muscles, we must exercise in this aspect so that we can play an effective exercise role. Let’s take a look at the best way to practice the chest muscles.

　　Dumbells on inclined bench press

　　This action is done by lying on the inclined bench. At the beginning, we open our legs and lie on the bench, and at this time, we hold one dumb in each hand. Place the bell on our chest. When our body condition is adjusted, we push our hands up parallel until our arms are straightened, then retract our arms and start the movement again. Each time we persist to complete about 20 to 30, complete three sets at a time, with the interval between each sets of 60 seconds. Note that the inclination of the chair is best between 45 degrees and 60 degrees.

Sitting bench press

　　At the beginning we sit on the instrument, at this time, our backs lean back, but we must ensure that our bodies are straight. After adjusting our breathing, we hold the next to us with both hands. Grip, adjust our body and press forward force so that our arms can be straightened forward. At this time, the instrument is also forward. When the arm reaches its limit, bend the elbow and retract the arm, complete the movements 30 times in a row, and three sets of movements can be performed each time. This action is safe and reliable and can effectively exercise chest strength.

Smith bench press

This action is difficult because our body is tilted downward and our head is facing down. At the beginning, our body is leaning on the bench, and the barbell is on the instrument. At this time We open our hands slightly wider than the shoulders, hold the barbell with both hands. After we adjust our physical condition, we press up hard until our arms are slanted upwards, but are in a straightened state. Then put down our arms and start the movement again.

The above is the effective way to exercise our upper chest muscles. Although the movement is not very difficult, it can effectively exercise this part of our muscles, so that our figure can become more and more perfect.

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