In the gym, everyone will choose different fitness equipment to exercise. In fact, this is mainly because everyone wants to exercise different parts, so they have different exercise methods. Many people don’t know what actions they should take when exercising their chest muscles in the gym, so let’s take a look at the chest training exercises in the gym! If you are also interested, keep reading!
1. Cross chest clip with tensioner
Using a tensioner to do cross chest movements has a very unique effect on exercising the lower part of the chest muscles and the middle part of the chest muscles. If the upper part of the chest muscles are more developed, but want to exercise the other two parts, you can Take this action. This action basically needs to be completed in the gym, because it requires the use of tensioners, and the action process is also very simple. Everyone only needs to be guided by the tensioners and pay attention to their own safety. However, the blood-congesting effect of this action is more obvious, so it is recommended that you use a lighter weight first, and perform it in small amounts and multiple times. During the process, you should also bend your elbows slightly and lower your head to hold it. For chest, after you reach the top of the movement, you can squeeze your chest hard. You can basically do 4 to 6 groups of movements every day, with each group doing about 20 reps.
2. Butterfly Flying Bird
The butterfly machine fly naturally requires the use of butterfly machine sports equipment, so it also needs to be performed in the gym. The most important thing about this action is that it can exercise the middle seam of everyone's chest muscles. In fact, during the process of doing this action, it is done with straight arms, which will have a better effect than conventional bent arms. First, we sit on a stool, then straighten our arms, and let the fists face forward, and then block the arms with our forearms. In this way, the two arms can be crossed in front of the chest, and the width should be The movement is greater than when the arms are bent. During the crossing process, the arms should be bent and held for 1 to 2 minutes until the peak contraction. During exercise, you should also try to squeeze your chest muscles to make them stand up. Do 3 to 5 groups every day, 10 to 12 in each group.
3. Incline dumbbell press
This action can help you exercise the upper part of the chest muscles. However, in this action, if you use a barbell, it is also possible, but the advantage of dumbbells is that there are no restrictions on the horizontal bar, so during use It is more convenient, allowing everyone to fully stretch their pectoralis major muscles, and the dumbbells are also lighter, making it less likely to injure everyone's body. The angle of the incline plate for the incline dumbbell press is best controlled between 30 and 45 degrees. If the angle is too large, the pressure on the deltoid muscles will be greater, so it is best not to exceed this range. The number of exercise groups required every day is 3 to 5, and 8 to 12 exercises are enough.
The above three movements can be performed in the gym and can effectively exercise your chest muscles.
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