How to exercise your chest muscles in the gym

Every man wants to have a pair of big and powerful chest muscles that are very oppressive, but many people are confused in the gym and don’t know how to exercise chest muscles in the gym. Today, the editor will gather some commonly used methods of training chest muscles, hoping to help everyone.

　　Barbell bench press

　　1. The barbell bench press focuses on training parts: pectoralis major, and at the same time, it has trained the deltoid muscles and your triceps. Many bodybuilding champions will regard the back grip press as the main training method for training chest muscles.

　　2. Preparation before starting: Lying flat on the bench press stool that is not tilted, then step your feet parallel and completely on the ground. Then hold the barbell on both hands, then hold your hands wide and about shoulder-width. Use both hands to lift the barbell and stretch your arms directly above the nipples on your chest.

　　3. The process of movement: Open your arms to both sides of your body, and bend your arms slowly downward, so that the barbell slowly falls vertically, focusing on two 90 degrees (being 90 degrees for the forearm and the upper arm, and the upper arm and the body are 90 degrees for the nipples), until the barbell touches the chest position of the body (about 3 cm above the nipple line). After completion, push it upwards. Open the position and then repeat it.

　　4. Key points of training: Remember not to arch your back or hips or hold your breath. Doing this will cause your muscles to lose control and it is dangerous.

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