How to exercise chest muscles? 4 classic movements must be understood

There are many exercise methods for chest muscle exercise, but each method has different effects in the exercise method. Therefore, when practicing chest muscles, we can choose the method, which is the chest muscle exercise method. , I believe many people don’t know. So, how to exercise the chest muscles? Let’s learn about it together.

1. Lying on the back dumbbells and birds

1. Lying on the back on the instrument stool and perform bird movements. Keep the torso and lower body firm, and your feet can step on the floor. After choosing the appropriate weight, let the dumbbells be as close as possible at the highest point as possible. The lowest point is that the arms are in a straight line with the body, and the elbows are 90 degrees or slightly larger than a right angle. At the highest point, feel the compression of the chest muscles and you can stay for a few seconds. Long-term exercise can effectively train the chest contour. The longer the squeeze time, the easier it is to separate the left and right chest parts, that is, the chest The groove will be more obvious.

　　Number of exercise groups: 3-5 groups, 10-20 times per group, rest for 1-3 minutes between groups.

　　2. Barbell bench press

　　　Lying on the instrument stool, similar to the movement, if there is a Smith machine, it is best to use it. It has auxiliary devices and correspondingly pushing the barbell directly on the chair, which will be safer and more standard. Different chest lines can be stimulated through different grip distances.

　　Number of exercise groups: 3-5 groups, 10-20 times per group, rest for 1-3 minutes between groups.

　　3. Single-arm side pull

　　One-handed Grasp the barbell and isomorphic arm strength. Try to pull the barbell side to the other side of the chest, and lean the other hand against the thigh to keep the torso and legs stable. This action can effectively stimulate the upper part of the chest and external muscles, making the lines there more stylish. It is worth noting that when exercising, this action is to first dry the sweat of the palm of your palm, or apply some magnesium powder to prevent the equipment from being tightly grasped due to slipping hands. Also, because everyone's usual hands are different, most right-handed people can choose lighter weights when practicing their left hand.

　　Number of exercise groups: 2-4 groups, 8-15 times per group per hand, rest for 1-3 minutes between groups.

4. Rowing with tensioner 　　Boating by the tensioner can not only effectively stimulate the chest in front of the body, but also carve the back muscle lines. When relaxing the tensioner, keep the speed constant and let the chest muscles slowly contract inward. When pulling up, try to tighten the core of the back. This will also allow you to exercise the front and back of the chest at the same time.

　　Number of exercise groups: 3-5 groups, 15-20 times per hand, rest for 2-3 minutes between groups.

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