Chest muscles can best express a man’s masculinity, so many people like to train chest muscles. So how to train chest muscles? In fact, you can use decline barbell bench press, incline barbell bench press, and parallel arm bar. Flex and stretch to train chest muscles. So, how to train chest muscles effectively? Let’s find out together below!

Decline Barbell Bench Press

Lie on your back on an adjustable bench with your head in a low position so that your torso is in line with the ground. At 15 to 20 degrees, the barbell should be pushed vertically upward until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major muscle is in the "peak contraction" position, and pause for a moment.

Incline Barbell Bench Press

Lie on your back on a bench with an adjustable inclination, with your head in a high position so that your torso is about 30 degrees from the ground. Place your feet flat on the ground, keep your upper back and shoulders close to the bench, draw in your abdomen and lift your chest, palms upward, hold it wide, and lift it vertically on your shoulders. With your arms straight, support the barbell at the top of your shoulders. Inhale as you lower it to the top of your chest (near your collarbone). When the bar touches your chest, push up and exhale as you push up.

Decline dumbbell fly

Adjust the adjustable flat bench to 30 to 45 degrees below the horizontal plane. Lie face up on a flat bench, hold a dumbbell in each hand with a Chinese grip (palms facing each other), and stretch your arms above your chest. The arms should be straight but not locked. Bend your elbow about 20 degrees. When your upper arms are slightly lower than your shoulders or when you feel a strong pull on your shoulders, contract your chest muscles and gently change direction. Continuing to hold your breath, bring your upper arms back to an upright position. Exhale after passing the hardest point on the way up or reaching the starting position. Keep your arms and shoulders in the same plane throughout the process.

Parallel Bar Arm Flexion and Extension

Hold the parallel bars with both arms straight and supported on the parallel bars. Bend your legs naturally, overlap your feet, relax your body and sag, and bend your arms at the elbows to minimize your body. Click, and then take a deep breath. When breathing, use your arms to support your body.

Clamp your chest with a rope

Lift your upper arms slightly higher than your shoulders or at shoulder level, relax your shoulder joints, bend your elbows slightly, buckle your wrists slightly inward to grasp the handle, and have a big chest When the muscles feel fully stretched, and focus on the contraction of the pectoralis major, pull the rope from up to down until the handle is in front of the lower abdomen, while keeping the pectoralis major in the "peak contraction" position, and pause for a moment.

Forward-leaning low push-ups

Put your feet up so that your body leans forward about 10 degrees, no more than 15 degrees, and do standard push-ups with your hands on the ground. Bend your arms down close to the floor until your elbows are bent straighthorn. Return to the position, pushing hard against the floor until your arms are slightly bent, and repeat.