There are many ways to exercise chest muscles. However, each method has different effects. Therefore, we can choose a method when training chest muscles. How to exercise chest muscles? , I believe many people don’t know. So, how to exercise chest muscles? Let’s find out together below.
1. Supine Dumbbell Fly
Lie on your back on an equipment bench and do a fly. Keep your torso and lower body stable and your feet firmly planted on the floor. After selecting the appropriate weight, bring the dumbbells as close as possible or even touching them at the highest point. The lowest point is when the arms are in line with the body and the elbows are at 90 degrees or slightly more than a right angle. At the highest point, feel the compression of the chest muscles, and you can stay there for a few seconds. Long-term exercise can effectively develop the chest contour. The longer you squeeze, the easier it is to separate the left and right chests, which means the pectoral 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
Lie on your back on a bench, similar to action 1. If you have a Smith machine, it is best to use it. It has auxiliary devices, and compared to directly lying on the chair to press the barbell, it will be safer and the movements will be more standard. Different grip distances can stimulate different chest lines.
Number of exercise groups: 3-5 groups, 10-20 times per group, rest for 1-3 minutes between groups.
3. One-arm side pull
Grasp the barbell with one hand, use the same arm strength, and try to pull the barbell to the other side of the chest, with the other hand leaning against the thigh Keep your 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 movement, dry your palms with sweat first, or apply some magnesium powder to prevent the equipment from being unable to be grasped tightly due to slippery hands. Also, because everyone’s dominant hand is different, most right-handers can choose a lighter weight when practicing with their left hand.
Number of exercise groups: 2-4 groups, 8-15 times per group for each hand, rest for 1-3 minutes between groups.
4. Cable machine rowing
Cable machine rowing can not only effectively stimulate the chest in front of the body, but also sculpt the muscle lines of the back. When relaxing the cable machine, keep the speed constant. Let the chest muscles contract inward slowly, and when pulling up, try to tighten the core of the back. This will exercise your chest and back at the same time.
Number of exercise groups: 3-5 groups, 15-20 times per group for each hand, rest for 2-3 minutes between groups.