When we are working out, the chest muscles are a muscle that we all like to exercise. However, there are particularities to exercising the chest muscles and a suitable method. In fact, you can use dumbbell incline bench presses and seated bench presses. , Smith bench press and other movements to exercise chest muscles. So, what are the methods to exercise chest muscles? Let’s find out together below!
1. Dumbbell incline bench press
Lie on your back on the bench with your legs spread. At this time, we hold a dumbbell in each hand and place it on the bench. On our chest. When our body condition is adjusted, we push up with both hands parallel until our arms are straight, then retract the arms and start the movement again. Insist on completing about 20 to 30 reps each time, complete three groups at a time, and the interval between each group can be 60 seconds. Note that the inclination of the chair is best between 45 degrees and 60 degrees.
2. Sitting Bench Press
Sit on the machine, lean back and keep your body straight. After adjusting your breathing, hold the handle next to it with both hands. At this time, adjust your body and push forward with force so that your arms can be straightened forward. At this time, the equipment is also forward. When the arm reaches the limit, bend the elbow and retract the arm, and complete the action 30 times in a row. You can do three sets of actions each time. This action is safe, reliable and can effectively exercise chest strength.
3. Smith Bench Press
Lean on the bench with the barbell on the machine. At this time, we open our hands slightly wider than our shoulders and hold the barbell with both hands. After we adjust our body condition, we bench press upward until our arms are inclined upward but in a straightened state, and then lower our arms. Restart the action.
4. Parallel bar arm extensions
As a warm-up exercise for the chest, this exercise mainly focuses on building the lower chest. Clamp your elbows, lean your upper body forward, tuck your chin in, and hold your chest slightly. Maintain this position whether you start or end the exercise. Do not place the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.
5. Butterfly Flying Bird
Adjust the height of the seat, keep the handle and shoulders at the same height, and keep both arms bent. Note that the opening of the arms should be controlled well, just open them to the plane of the back. Do not open them too much, otherwise it is easy to injure the shoulder joints. When you start exercising, don't weigh too much. Pause for 3 seconds when adducting to achieve the effect of fully squeezing the pectoralis major muscle.
6. Bent-over barbell press
Lie prone on the bench with your legs hanging naturally on the floor. At the beginning of the movement, we fix the barbellAbove our chest, once we have adjusted our breathing, we can begin 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.