How to use barbell to train the chest muscles? You can use these tricks

Among training equipment, there are many equipment that are commonly used, such as barbells, dumbbells and other equipment. The training effect of these equipment is very good, and many training movements require these equipment. I believe someone still understands how to train the pectoral muscles of barbells. So, how to train the pectoral muscles of barbells? Let's take a look.

1. Flat barbell bench press

lying flat on the bench press stool, with your feet naturally on the ground. Adjust the front and back positions of the body so that your eyes are directly below the barbell on the bench press stool. The grip distance is slightly wider than the shoulder, remove the barbell from the bench press stool. Slowly lower the barbell until the upper arm is flat with the ground. Then push the barbell back to the starting position, repeat this way.

2. Lower slash bench press

lying on the lower stool at 30-45 degrees. The grip distance is slightly wider than the shoulder, and then move towards the sky first. Lift the barbell vertically in the direction of the ceiling. Slowly lower the barbell to the lower edge of the nipple until the upper arm is parallel to the ground. Then push the barbell back to the starting position, repeat this way.

3. Upward slash bench press

Lying on the upper slash training bench, with a slightly wider grip distance than the shoulder. First lift the barbell vertically in the direction of the ceiling. Slowly lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting Position, repeat in this way.

4. Reverse grip flat barbell bench press

　　Lying flat on the bench press stool, holding the barbell back with both hands (tiger mouth outward), and the grip distance is slightly wider than the shoulder. Remove the barbell from the bench press stand. Slowly lower the barbell until the barbell almost touches the middle of the pectoral muscles. Then push the barbell back to the starting position, repeat in this way.

5. Smith machine flat bench press

lying on the flat training On the stool, make your shoulders face the barbell bar of the Smith machine. The grip distance is slightly larger than the shoulder width, lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, repeat this way.

　　　Precautions: When practicing tensioner exercises, you should not only pay attention to the process of muscle contraction, but also pay attention to the muscle stretching process. When restoring, control the speed and maintain stability.

6. Wide distance push-ups

　　Straighten your arms and support the ground with both hands, the distance is slightly 15 cm wider than the shoulder. Straighten your legs, close your feet together. Slowly lower your body so that your chest almost touches the ground. Return to the starting position, repeat this way.

　　Precautions: Keep a wide grip distance. A wider grip distance (at least wider than your shoulders) can better exercise your chest.

　　7. Pull the barbell on your back

　　　Back Lying on a flat training bench, grab the barbell above the chest with both hands. Put the barbell behind your head until you feel a clear stretching feeling in your chest. Slowly pull up the barbell and return to the starting position, repeat this way.

　　8. Upward clamping and tensile press

　　Lying on the 30-degree upward clamping training bench between two low-position pulley tensioners, hold the "D"-shaped pull handle with both hands, and the palms are opposite to each other. Make the elbows and shoulders on the same horizontal line , then pull up and your hands are close to each other. Slowly return to the starting position, repeat this way.

　　Barbell exercise: Through barbell bench press exercise, you can improve strength, balance and coordination ability.

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