What are the best ways to train your chest muscles

There are some exercise methods for how to exercise the chest, and these exercise methods have good exercise effects, but some exercise effects are good, and some exercise effects are average. I believe someone knows what methods are there for practicing the chest muscles. So, what are the best methods for practicing the chest muscles? Let’s learn about it together!

　　Stealing the front dumbbell

　　At the beginning, we stand up straight and hold the chest and abdomen on the ground. Hold a dumbbell with each hand and maintain a natural and relaxed state on both sides of the body. At this time, we adjust our breathing, raise our arms straight forward and upward, keeping our body and arms vertical, and keeping our hands straight and parallel to the ground. We keep this action for 30 seconds in a group, and we can perform 5 sets every day, which can effectively exercise. Our chest is in a clamped state at this time.

　　　At this time, we must lie on the oblique rope and fly birds, so that we must lie on the oblique chair to let our body relax naturally. At this time, hold the rope with both hands to adjust our breathing, let our arms stretch the rope to both sides, and try to keep the arms open until the hands form a straight line, so that our arms can exert the greatest strength. At the same time, we can stretch our pectoral muscles to open to both sides of the arms, so as to exercise the pectoral muscles. Complete 30 movements at a time as a group, and three groups can be performed each time.

　　Pushups

　　When talking about the best bare-hand exercise method for chest muscles, the first recommendation is push-ups, because push-ups are relatively simple and are also a familiar movement, which is difficult for us to do. The degree coefficient is not large. At the beginning, we used the palms and toes of both hands to support our body to leave the ground and maintain balance. Next, we bent our elbows and opened them to both sides so that our bodies can be closer to the ground and parallel to the ground. Then we stretched up some arms upwards, but not completely straightened, and at the same time, our bodies also lifted up a little. Repeat this up and down action, complete 30 push-ups in a group, and 3 sets can be performed a day.

Pull-up action is also an effective bare-hand exercise for us to exercise our chest muscles, but note that the pull-up action here is wide from pull-ups, that is, we grab the bar with both hands, and the distance between the two hands should be wider than the shoulders. At this time, we exert force our arms, and then our bodies leave the ground, and then Then transfer the strength to the chest position, use the chest to exert force, so that our body can be lifted up until our head can leave the horizontal bar, then relax and let our body get down and start the movement again. 15 pieces need to be completed at a time.

　　Tightener chest clamping

　　The chest clamping movement of the tensioner is mainly to exercise our chest muscles, especially our upper chest muscles. At the beginning, we hold the ropes on both sides of the chest clamping device with both hands, and our bodies are in a bent state. At this time, the arms are open. After adjusting our breathing, our arms exert force and tighten to the center position, trying to keep our chest clamping as tight as possible. Then slowly open the arms to relax the arms and start the movement again.

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