Most people don’t know how to exercise chest muscles. In fact, there are some ways to exercise chest muscles. However, these methods are difficult and easy. So there are still some people who know how to exercise chest muscles for novices. So, how can a novice exercise the best chest muscles? Let’s learn how to exercise chest muscles together.
1. Flat dumbbell fly
Exercise area: outer side of pectoralis major muscle; fitness effect : A good exercise for the chest muscles, which can make the pectoralis major muscles stronger and more powerful, and stimulate the growth of chest muscles; Number of practice groups: 3~5 groups, 8~12 per group; Fitness bar tip: At the beginning You can use a lighter dumbbell weight to master the essentials of the movement. Keep your elbows slightly bent at a fixed angle and lower them to the back plane. When lifting up, it is like hugging a big tree. Instead of going straight up and down, push along a certain arc to feel Stretching and contracting of the chest muscles. When you stretch your arms and open your arms, exhale; when you relax, inhale.
2. Cross-clamp chest with tensioner
Exercise parts: lower pectoralis major, middle pectoralis muscles; fitness effect: this action has obvious blood-congesting effect. Use light weight for many reps, keeping both elbows Bend slightly, lower your head and hold your chest, and try to squeeze your chest muscles at the top of the movement. Number of practice groups: 4~6 groups, 20 reps each.
3. Butterfly machine fly
Exercise area: the middle seam of the chest muscles; fitness bar tip: straight arms are more effective than conventional bent arm movements. Sit on a stool and straighten your arms. The fists are forward and the forearms are against the arm block. In this way, the arms can be crossed in front of the chest, and the amplitude is naturally larger than the arm bending action. Hold for 1-2 seconds while crossing your arms and contract at the top. Try to squeeze the mesial seam of the chest muscles as much as possible to force them to "stand up". Number of practice groups: 3 to 5 groups, 8 to 12 in each group.
4. Incline dumbbell press
How to build big chest muscles? Exercise area: upper pectoralis major; fitness bar tip: The advantage of dumbbells over barbells is that there are no horizontal bar restrictions, which can fully stretch the pectoralis major muscles. Be careful not to lower the pectoralis major muscles too low to avoid straining the pectoral muscles. Do this exercise first because free weights require a lot of effort. The angle of the inclined board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscles will be greater, which will affect the strength of the chest muscles. Number of practice groups: 3 to 5 groups, 8 to 12 in each group.
5. Decline dumbbell bench press
Exercise area: lower pectoralis major. Gym Bar Tip: Dumbbells or BarsPlace the bell on both sides of the lowest ribs, not in the middle of the pectoralis major muscle, to avoid putting pressure on the shoulder joints. Number of practice groups: 3 to 5 groups, 8 to 12 in each group.
6. Barbell or dumbbell bench press
Exercise area: build the entire chest circumference. Fitness effect: Effectively stimulates the chest muscles, making the chest muscles fuller and rounder; while bending the arms, it also strengthens the arm muscle exercise. Number of exercise groups: 3 to 5 groups, 8 to 12 in each group; Fitness bar tip: If you use a barbell, different grip widths will have different stimulation points. Slightly narrower than shoulder-width to exercise the middle pectoralis major, shoulder-width to exercise the entire pectoral muscles, slightly wider than shoulder-to-shoulder to exercise the outer pec muscles, and wider than shoulder-width will focus on the rear deltoid muscles. When your body is lying on your back on a flat bench or pedal, always keep your waist hanging and your chest straight. The height of your elbows is level with the flat bench, and the angle between your upper arms and your torso is about 90 degrees. During the movement, when exhaling, use force to push upward; when inhaling, control the dumbbell or barbell to fall at a constant speed.
7. Parallel bar arm flexion and extension
Exercise area: lower chest. Fitness bar tips: Clamp your elbows, lean your upper body forward, retract your chin, and hold your chest slightly, whether starting or ending. Always maintain this posture, and do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.
8. Frame push-ups to train chest muscles
Exercise parts: inner and outer sides of the pectoralis major muscle; fitness effect: increase the circumference of the pectoralis major muscle, this action can increase muscle faster The number of fullness exercise groups: 3 to 5 groups, 10 to 20 in each group; fitness bar tips: 1. Try to place the stand on a relatively flat ground, pay attention to controlling the body's center of gravity, and maintain body balance; during the movement, keep the abdomen Tighten up and try to control the torso in a straight line. You can choose the height of the torso sinking according to your own arm strength. 2. Exhale when exerting force to sink or return upward; inhale before sinking or returning.