There are many ways to train the chest, and how to train can actually be chosen according to the place where you want to train, such as the gym, home, etc. Each place has its own training movements, so what about chest training in the gym? , I believe many people don’t know. So, what does a gym chest training program look like? Let’s find out together below.
1. Flat Barbell Chest Press
That is, lie down with the left and right hands holding the barbell, distance Be consistent. 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. Doing the incline bench press is the first choice action that can perfectly strengthen the upper chest and must be completed. Control, slowly drop to the lowest speed, and then control the speed and intensity throughout. 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. Chest Clamping
This action can only be done in the gym, because you need to use ropes and handles to do the chest Clamping together, and the rope can be located at our lowest position , this action is performed from one side, and the chest must be clamped upward and in the middle direction. It should also be noted that the control should be maintained as slowly as possible, and the weight used gradually increases. Do 12-12 in each group (each side). 10 times. You can do 3 to 4 groups at a time.