There are many training movements for chest training, and these training movements have good training effects. Of course, these movements have some effects. What are the chest training movements? I believe some people still know what training movements there are. of. So, what are the names of chest training movements? Let’s learn about chest training exercises together.
Push-ups
Speaking of the best freehand exercise method for chest muscles, the first recommendation is push-ups, because push-ups are relatively simple movements and are familiar to us. This movement is not very difficult. Initially we use the palms of our hands and toes to support our body off the ground and maintain balance. Next, we bend our elbows and open them to both sides so that our body can be closer to the ground and keep it parallel to the ground, and then stretch our arms upward some, but not completely straight, and at the same time lift our body up a little. Keep repeating this up and down movement, completing 30 push-ups in one group, and you can do 3 groups a day.
Pull-ups
The pull-up movement is also an effective freehand exercise for us to exercise the chest muscles, but please note that the pull-up movement here is a wide-grip pull-up, that is, when we grab the bar with both hands, the distance between the two hands should be wider than the shoulders. At this time, we use our arms to lift our body off the ground, then transfer the force to the chest position, use the chest to exert force, so that our body can be lifted upward until our head can leave the horizontal bar, and then relax and let our body Come down and start again. A group of 15 should be completed at a time.
Bent-over dumbbell fly
The bent over dumbbell fly movement is a very effective movement for exercising chest muscles. This movement needs to be completed on a bench. We started by lying on the bench, holding a dumbbell in each hand. The legs can hang naturally on the ground. At the beginning of the movement, we hold the dumbbells in our arms and open our hands, just like a flying bird. The more open the better, until our arms are back, we can stretch our shoulders and our chest, our arms are in a parallel state at this time, and then the recovery movement starts again,More than 15 need to be completed at one time.
Bent over barbell press
The bent over barbell press is a very effective movement for training the chest. First we need to lie prone on the bench with our legs hanging naturally on the floor. At the beginning of the movement, we fix the barbell above our chest. After we adjust our breathing, we can start to exert force and push the barbell upwards. Note that our elbows are at 90 degrees at this time, and when we press the barbell upwards, our arms should be opened as far as possible to both sides of our bodies and raised upwards. Then slowly recycle the action and start again.
Sitting chest press
Judging from the name, the seated chest press is definitely a very effective device for exercising our chest. First, we need to sit up straight on the seated chest press and try to adjust our breathing. Hold the handle of the chest press with both hands. When the action starts, we need to grasp the handle of the chest press and try to open the chest press to both sides of our body. You can clearly feel our chest being stretched. This action is a very effective chest exercise.
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