There are some ways to exercise the chest. At the same time, the effects of each method are different. Of course, no matter what method it is, there are many benefits. Does anyone know what methods are used to exercise the pectoralis major muscles with equipment? What are the methods. So, what are the methods of using equipment to exercise the pectoralis major muscles? Let’s take a look below!

Dumbbell decline bench press

This exercise mainly involves moving the lower part of the chest Half of it is exercised, and when doing this exercise, the reason why we use the decline board is because this can make our exercise more concentrated and will not cause the front of the shoulder to participate in the force exertion. Then the next step Let’s talk about the essentials of the action. First of all, when doing this action, the chest muscles control the force throughout the entire process. When we are at the top, we must also let our chest be squeezed and fully contracted to indicate that the chest has been exercised. Even if you don't have dumbbells, you can still use a barbell, but the barbell is not as flexible as a dumbbell.

Bent-over dumbbell fly

The bent-over dumbbell fly is a very effective movement for us to exercise our back muscles and chest muscles. At the beginning, we naturally relaxed our bodies and lay down on the bench, with our hands hanging naturally on both sides of our bodies, each holding a dumbbell, and our legs hanging on the ground. At the beginning of the movement, we grab the dumbbells with our arms, open them to the sides of our body until the arms are opened to the maximum extent, and then tighten the arms back and upward. Until our arms are straight back and parallel, then retract the action. Complete a group of about 15 at a time.

Dumbbell raises

There are two ways to do dumbbell raises. You can do front raises or lateral raises. Both methods are effective in exercising the chest muscles. At the beginning, we stood up straight with our chest raised and abdomen held, holding a dumbbell in each hand. After adjusting our breathing, we raised our arms upward. When doing front raises, we raise them forward with both hands parallel. If we do lateral raises, we lift them up from both sides of the body until our arms and shoulders form a straight line. At this time we then Put your arms back and start again. Complete three sets of 20 reps in each set every day.

Supine bench press

Supine bench press is generally done with the help of barbells or dumbbells. First, we lie flat on the bench and let our feet relax naturally on the bench. On both sides, the arms hold the barbell or dumbbells in front of our chest. After adjusting your breathing, we push our arms upward until our arms can remain straight. until handWith the arms straightened, we relax the arms downwards and restart the movement to complete 15 sets at a time.