There are many ways to exercise chest muscles, and among the exercise methods, each method has a different effect. Therefore, we can choose a method when exercising chest muscles. How to exercise chest muscles? , I believe many people don’t know. So, what are some ways to exercise chest muscles? Let’s take a look below.

1. Push-ups

Push-ups are an action that we often come into contact with in our daily lives. This action is also It is also a very effective movement to exercise our chest muscles. Many friends also use it as a warm-up exercise before playing. First, we need to put our hands and feet on the ground so that our body can present a straight line, and then bend our elbows so that our body is as parallel to the ground as possible. A set of movements can be completed more than 30 times, which can have a good effect on training the chest muscles.

2. Bent-over barbell press

The bent-over barbell press is a very effective movement for training the chest. First we need to lie prone on the bench with our legs hanging naturally on the floor. At the beginning of the movement, we fix the barbell above our chest. After we adjust our breathing, we can start to exert force and push the barbell upwards. Note that our elbows are at 90 degrees at this time, and when we press the barbell upwards, our arms should be opened as far as possible to both sides of our bodies and raised upwards. Then slowly recycle the action and start again.

3. Seated chest press

Judging from the name, the seated chest press is definitely a very effective device for exercising our chests. First, we need to sit up straight on the seated chest press and try to adjust our breathing. Hold the handle of the chest press with both hands. When the action starts, we need to grasp the handle of the chest press and try to open the chest press to both sides of our body. You can clearly feel our chest being stretched. This action is a very effective chest exercise.

4. Wide-grip pull-ups

If we want to exercise our chest muscles, we can do it through wide-grip pull-ups. This action is also relatively simple. At the beginning, we open our hands slightly wider than our shoulders and grab the horizontal bar so that our body can leave the ground. Then at this time we use our chest instead of arms to lift our entire body upward until our head can leave the height of the horizontal bar. Then we relax and let the body come down, and keep repeating this action, completing at least 10 reps at a time. above.

5. Lean overDumbbell fly

The bent over dumbbell fly is a very effective exercise for chest muscles. This action needs to be completed on a bench. We started by lying on the bench, holding a dumbbell in each hand. The legs can hang naturally on the ground. At the beginning of the movement, we hold the dumbbells in our arms and open our hands, just like a flying bird. The more open the better, until our arms are back, we can stretch our shoulders and our chest, our arms are in a parallel state at this time, and then the recovery movement starts again, and more than 15 reps need to be completed at one time.