Chest muscles can express masculinity, so many people like to exercise chest muscles. So how to train chest muscles? In fact, you can use barbell bench press, dumbbell bench press, supine pull-up, dumbbell fly, etc. Movements to exercise chest muscles. So, what are the chest muscle exercises? Let’s find out together below!

1. Barbell Bench Press

Lie on your back on a bench with your feet on the ground. Hold the barbell with your arms straight above your chest with a grip slightly wider than shoulder width. Extend your arms naturally, bend your arms and place the barbell 2-3 cm above your nipples. Lift your chest, lower your shoulders, extend your arms, raise the barbell to a vertical position on your chest, and straighten your arms. During the exertion process, the trunk assumes a bridge shape, the chest is raised, the shoulders are lowered, and the pectoralis major muscle is completely contracted. When the barbell is pushed upward, it forms a parabola shape slightly forward.

2. Dumbbell bench press

Dumbbell bench press mainly exercises the pectoralis major, deltoid muscles, and triceps brachii. It uses dumbbells instead of barbell bench press. Lie on your back on a bench, with your upper back and buttocks touching the bench surface, push your chest upwards, hold dumbbells in both hands and push up. When the bell is pushed up or dropped back down, its trajectory must form an "arc".

3. Lie on your back and pull up with bent arms

Lie on your back on the bench, with your head slightly exposed from the end of the bench, your legs bent, your feet slightly wider than shoulder-width apart, your waist relaxed and straight Chest and abdomen. Grab a dumbbell with both hands and lift it above your head. With your arms slightly bent, lower the dumbbell from top to back from behind your head toward the ground. When the dumbbell is lowered to the lowest point, stay for 1-2 seconds and return to the ready position along the original route. Always keep your chest up, your abdomen down, your buttocks down and your waist down, and pay attention to "clamping your chest" during the movement.

4. Dumbbell Fly

Lie on your back on a bench, with your feet firmly planted, your torso in a "bridge shape", your upper back and buttocks touching the bench surface, and the dumbbells in your arms naturally straightened. Directly above the shoulder joint, the distance between the hands is slightly less than shoulder width. Hold the dumbbells in both hands and slowly drop them to the sides. During the drop, the angle between the elbows gradually becomes smaller. When it reaches the limit, the elbow joints form an angle of 100-120 degrees. Contract the pectoralis major and raise the dumbbell along the original path. The ascending path will be an "arc", and the angle between the elbows will gradually increase, returning to the ready position. During the entire movement, the shoulders, elbows, and wrists are required to be in the same plane. Mainly exercises the pectoralis major and deltoid muscles.

5. Close Grip Bench Press

Use the thumb shaft grip (accompanied in the same manner as the other four fingers) to grasp with the thumb grip less. The width of your hands is reduced approximately when unloading the barbell onto youchest. It's harder to balance it out by benching more weight and then walking up with less weight. This requires considerable stimulation of the triceps by narrowing the width of the hands, as it is known to be performed by the contraction of the pectoralis major muscle (the side closer to the center of the body) of the inner chest muscle. The narrow-grip bench press exercises the triceps and pectoralis major muscles and is a two-handed bench press with a narrow width.

6. Push-ups

The distance between the hands is slightly wider than the shoulder, the arms are straight, the shoulders are stretched forward, and the vertical line of the shoulder joint is at an angle of 10-15 degrees with the arms. Keep your chest up, your abs in, and your waist tight. Use the pectoralis major muscle to control the descent of the flexed arms. When it reaches the lowest position, relax the shoulders and pull them forward slightly, beyond the equality line of the two hands. When the descent reaches the extreme point, the pectoralis major muscle contracts to straighten the arms and restore them. Push-ups use the strength of the pectoralis major muscles to control the forward and descending movements of the trunk.

7. Parallel Bar Arm Flexion and Extension

Bend your knees, cross your calves, support your arms with your elbows bent, raise your head, and pull your body forward as much as possible. Actively contract the chest muscles to straighten the arms. When the upper arms exceed the horizontal position, lower the head, hold the chest and retract the abdomen, shift the body's center of gravity backward until the arms are basically straight, and then return to the ready position along the original route. While supporting with your elbows bent, raise your head and pull your body forward as far as possible. When straightening, lower your head, hold your chest and abdomen, and move your hips backward.

8. Sitting and holding chest

Sit upright on a chair, with your head and upper back close to the back cushion, spread your arms back and support them on the cushion, and stretch your chest muscles. Keep tight control. Then, the pectoralis major muscles contract, clamping the arms inward until the pectoralis major muscles are in the "peak contraction" position. Pause for a moment, then use the tension of the pectoralis major muscle to control the position, and slowly unfold the arms to both sides. During the entire movement, the technical requirements of the movement must be strictly followed so that the pectoralis major muscles can fully stretch and contract.

9. Decline bench press

Vertical and floor press. Lie on your back on a bench with adjustable inclination, with your head in a low position, your torso and the ground at an inverted angle of 15-20 degrees, and the horizontal bar placed on the fifth and sixth ribs below the chest. Push the barbell vertically upward to the vertical line of the shoulder joint, so that the pectoralis major muscle is in "peak contraction". Control the tension of your pectoralis major muscles and slowly lower the barbell to its original position. The decline bench press primarily targets the pectoralis major (especially the lower) serratus deltoids and triceps brachii. This exercise stimulates more of the lower pectoralis major muscles.