How can I train my chest muscles?

Having strong pectoral muscles is a symbol of a strong man. Male friends in European and American countries generally like to do fitness and they all have big muscles. Our country is now also beginning to see a fitness craze, and fitness has become a fashionable sport. The easiest way to exercise your chest muscles at home is push-ups. In the gym, you can stimulate your chest muscles with high intensity. So, how do you build chest muscles?

1. Bench Press

There are several types of bench press.

From the perspective of bench press, it can be divided into incline bench press, flat bench press and decline bench press.

From the perspective of equipment, it can be divided into barbell bench press and dumbbell bench press. In the barbell bench press, there is a distinction between wide grip and narrow grip.

1. Flat Barbell Bench Press (Wide Grip)

There are three points to note. First, when doing bench press, the barbell needs to be pushed up naturally (placed down to the chest with the top point above the shoulder joint). Second, the barbell should be lowered as close to the chest as possible before being pushed up. Third, when doing bench press, the barbell should be lowered to a position near the nipples.

When many novices do bench press, they often do not push up and lower the body vertically, but often lower the body to near the shoulders. This is a wrong way to push, and this way of bench press will not stimulate the pectoral muscles.

2. Incline Barbell Bench Press (Wide Grip)

In fact, it means tilting the tablet upwards by 45 to 60 degrees.

What you need to pay attention to when doing the incline bench press is that the lowering position is not near the nipple, but just lower it to the clavicle.

3. Decline dumbbell bench press (wide grip)

For the decline bench press, the barbell is lowered to 3 cm below the nipples, but far from reaching the abdomen.

4. Narrow Grip

Below is a flat barbell bench press (narrow grip). A narrow grip is a good way to improve bench press strength. Compared with a wide grip, the triceps are under greater force in a narrow grip. When the bench press strength reaches a bottleneck, you can use a narrow grip to break through. The narrow grip for incline and decline exercises does not apply. 2. Flying Birds

1. Rope Fly (also called Longmen Cross Chest)

This is probably the movement that stimulates the center seam of the pectoral muscles the most.

Personally, I think this movement is more advanced. I started practicing this movement after 4 months of fitness.

There are many variations of this action, and you have to experience it yourself.

What you need to pay attention to in this movement is to open your hands as much as possible, bend your elbows slightly, and do not use excessive force from your waist and back.

2. Dumbbell Fly

Dumbbell flyes are also divided into incline, decline, and plank. I won’t post all of them here, I’ll just post a flat flying bird.

When doing dumbbell flyes, imagine that there is someone in front of you and you want to "hug" him. Just use that feeling of hugging to practice the flyes.

3. Double arm flexion and extension

This is an exercise other than fly and bench press. Depending on the body's inclination, the stimulated muscle areas are also different. The more the body leans forward, the greater the stimulation to the pectoralis major, and the more upright the body is, the easier it is to stimulate the triceps.

Don't be too impatient for progress. You should take your time in fitness, step by step. Don't rush it. The weight of the dumbbells should not be too heavy. You should choose according to your weight. At the beginning, the intensity should be lower and the movements should be standard, not quantity. If you exercise more, you need to pay attention to your diet and eat more. Gradually you will find that your chest muscles begin to show.