Many people are very concerned about their chest muscles, especially girls, because if girls train their chest muscles better, their breasts will look fuller. However, many boys also want to exercise their chest muscles, because after exercising their chest muscles, their bodies will look stronger. In fact, exercising chest muscles can also be beneficial to the body, so if you have time, you can go to the gym to exercise your chest muscles. So today we will introduce to you some ways to exercise chest muscles in the gym!
1. 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.
2. Incline press
If you want to exercise the upper pectoral muscles, then you must not miss this action, because this action is what everyone needs to exercise the most, and it is completely targeted at the upper pectoral muscles. But the essentials of this movement are actually 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 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.
3. 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.
The above types all require the use of dumbbells, so you may go to the gym to exercise. If you exercise at home for a long time, you also need to purchase these instruments. In short, I hope you can read them in detail and learn the essentials.