Having perfect chest muscles can be said to be the pursuit of all fitness enthusiasts. But you must know that chest muscles are not so easy to train. In addition to long-term persistence, we also need to use some equipment to get results faster. Let’s take a look at the chest training program in the gym.
1. Flat barbell chest press
That is to say, the left and right hands should lie on the barbell and the distance should be kept the same. Keep both hands and wrists in a neutral position to avoid wrist injuries. Lower the barbell to the center position, exhale and then lower it. This action has a great effect on our chest muscles, but at the same time, we should be aware that if the action is not done properly, or if we use too much force, we may be injured, so we must pay attention to protecting ourselves, and also pay attention to maintaining a good heart rate, and adjust well. breathe.
2. Barbell incline bench press
This action also requires the use of a barbell. Do incline bench presses. This is the first choice action that can perfectly strengthen the upper chest. It must be completed with control. Slowly lower to the lowest speed, and then control the speed and intensity throughout the entire process. This action is also relatively simple and easy to learn, and the equipment required is only a simple barbell. If you have a barbell at home, you can actually do this action at home.
3. Clamp your chest
This action can only be done in the gym, because you need to use ropes and handles to clamp the chest together. The rope can be at our lowest position. This action is done from one side, and it must be done in the upward and middle directions. When doing chest clamping, you should also pay attention to maintaining slow control as much as possible, gradually increasing the weight used, and doing 12-10 times per group (each side). You can do 3 to 4 groups at a time.
Movements that train chest muscles generally require a lot of strength, so when we do these movements, we must pay attention to mastering the strength. In addition, we need to adjust our breathing and strength, and protect ourselves during the fitness process, so that we can be better. to achieve fitness effects.
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Illustration of the 10-minute hand and chest muscle exercise method every day