When we are working out, chest muscles are a muscle that we must train. However, there are some things to pay attention to when training chest muscles. You need to have a suitable method. In fact, you can use barbell bench press, dumbbell bench press, and supine press. Dumbbell flyes and other exercises to exercise your chest muscles. So, how to train male chest muscles most effectively? Let’s find out together below!
1. Barbell bench press
Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the bar with your palms facing upwards, with the distance between your hands slightly wider than shoulder width, and straighten your arms to support the barbell at the upper part of your chest.
Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the barbell vertically until the horizontal bar touches the chest (approximately above the nipple line). Then push up to the open position and repeat sitting.
Training points: Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous.
2. Dumbbell bench press
Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with both palms straight upward.
Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do a push-up movement. Exhale when pushing up. Then push up to the open position and repeat sitting.
Training points: Do not arch your back and buttocks or hold your breath. This will cause the muscles to lose control and is dangerous
3. Lying dumbbell fly
Starting position: Lie on your back on a flat bench, hold a dumbbell in each hand, palms facing each other, press until your arms are straight and supported above the chest.
Action process: Hold the dumbbells in both hands and drop them to both sides in parallel, bend your elbows slightly, drop the dumbbells until you feel the muscles on both sides of the chest are fully stretched, and drop the upper arms below the shoulders. horizontal line. When the dumbbell drops, take a deep breath. Exhale as you lift the bell back to its original position.
Training points: If the dumbbells are dropped to both sides and the arms are straight, it will be difficult for the chest muscles to feel stretched and contracted.
4. Double-arm flexion and extension of parallel bars
Starting position: The distance between the double bars should be wider than the shoulders. Hold the bar with both hands into a straight arm support, hold the chest up, draw in the abdomen, and straighten the legs. Close together and relax into a drooping shape.
Action process: Exhale, bend the elbows and arms, and lower the body until the arms are bent and lowered to the lowest position. The head should be pulled forward and the elbows should be abducted to fully lengthen the pectoralis major muscles. stretch. Then inhale, use the sudden contraction of your pectoralis major muscles to support your arms, and raise your body to both sides.The arms are fully extended; when the upper arms exceed the horizontal position of the bar, the hips are slightly retracted, and the torso assumes a "lower head and chest" posture. When the arms are straightened, the pectoralis major muscles are completely tightened. Repeat the exercise.
Training points: The movements should be carried out slowly, and do not rely on the vibration of the body to complete the movements; when pushing up, the speed should be fast, the chest should be raised, the head should be raised, the abdomen should be tightened, and the shoulders should not be shrugged; in order to increase the training intensity, you can Weight-bearing exercises on the waist.
5. Flat ground narrow push-ups
Starting position: Prepare in a push-up position. The narrower the distance between your hands on the ground is, the more conducive it is to training the middle seam of the chest muscles.
Action process: Inhale, bend your elbows and arms, and lower your body until your arms are bent and lowered to the lowest position; exhale and raise your body until your arms are fully extended; repeat the exercise.
Training points: Do not use the inertia of the body to complete the movement. Keep the body in the same straight line during the movement, and do not hold your chest or raise your buttocks.