How to train the chest? In fact, there are many training movements. Among these training movements, there are gym training and home training. Of course, each movement has some effect. So what are the movements for chest training in the gym? I believe some people still Know what the action is. So, what are the chest training exercises in the gym? Let’s learn about chest training exercises together.
Bench press
Bench press, I believe everyone should be familiar with it! This exercise mainly trains the thickness of the pectoralis major muscle and the pectoral groove. The essentials of the action are also very simple. You only need to hold the dumbbells with two hands and lie on your back on the stool. At this time, the dumbbells should be held on the shoulders, and the palms of the hands should be facing up. After preparing these movements, you can start exercising. We need to push the dumbbell up until the arms are straight, and then stop for a while. During this process, everyone must pay attention. If you do not hold the dumbbell when pushing up, smash it down. It will be very harmful to the body, so you must ensure that your arms are holding the dumbbells tightly before you start pushing. Also, when pushing up and down, you need to do it in an arc, so that the pectoralis major muscles can be fully contracted and completely stretched.
Dumbbell bench press
The dumbbell bench press can help everyone exercise their chest muscles, and this exercise can be regarded as a well-known exercise for chest exercise. First, when doing this exercise, hold dumbbells in both hands. Next, sit on a flat stool, and then place the dumbbells on your legs. When the body begins to lie on its back, the stool must be long enough to allow us to lie on our back. After your body lies on your back, the dumbbells can be moved to the position of the chest. The movement from the legs to the chest needs to be slightly slower. When you slowly move to the chest position, your arms should be slightly bent so that the elbows can move to both sides, and then the movement is complete.
Incline press
If you want to exercise the upper pectoral muscles, then this action must not be missed, because this action is the most important for everyone to exercise, and it is completely targeted at the upper pectoral muscles. But this actionThe key points, in fact, are similar to the bench press. The bench press requires you to lie on your back on a stool, but the incline press is different. You need to lie on a stool with an inclination angle of 30 degrees to 40 degrees. If you are exercising in the gym, you can adjust the angle of the stool. The next steps are the same as the previous bench press.
Lying bird
The Flying Bird movement should be familiar to everyone, and the Flying Bird movement mainly trains the middle groove of the chest. That is because this movement looks like a flying bird, so everyone named it the Flying Bird movement. The essentials of the action also require everyone to lie on their backs on a stool and hold dumbbells in both hands. It should be noted that when holding dumbbells in both hands, the palms of the hands should face each other, and the two arms should be straight above the chest, not bent. When you start exercising, you can bend your arms. At this time, bend your arms slightly at the elbows and lower the dumbbells to the lowest point in an arc to both sides. Only in this way can the chest be best stretched and the strip in the middle of our chest can be exercised. The groove can also be a good help in exercising the upper chest muscles.
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