When we go to the gym to exercise, we tend to choose equipment to exercise. If it is freehand exercise, then we can do it at home, and there is no need to go to the gym. Gyms generally have a wealth of fitness equipment, which is more effective for our exercise. Let's take a look at the chest muscle exercise methods in the gym.

Dumbbell bench press

The bench press is a very effective exercise for our chest muscles and needs to be completed with the help of a gym bench. At the beginning, we held a dumbbell in each hand, let our bodies lie flat on the bench and relax naturally, with our legs hanging naturally on the ground. To start the movement, we hold a dumbbell in our hands and press the dumbbell flatly upward from our chest until our arms are straight. Then we bend our elbows and return our arms to our chest. Repeat the action for at least 30 times.

Prone dumbbell fly

The prone dumbbell fly requires us to lie on the bench to complete. At the beginning, we also hold a dumbbell in each hand. When we lie on the bench, our hands naturally hang down to almost the ground. Then we open our arms and lift the dumbbells up to both sides of our body until our arms and our shoulders are in a straight line. We continue to open our arms upward until our arms are parallel back and can be stretched to Our chest and back.

Wide-grip pull-ups

Wide-grip pull-ups are a very effective exercise for training the chest muscles. We start by holding the horizontal bar with both hands, with the distance between our hands wider than our shoulders. Then we use our chest instead of our arms, bending our elbows to lift our body up until our head is over the bar. Complete 15 movements at one time. This movement is much more difficult than the daily pull-ups we do, so the exercise effect is more obvious.

The above introduces you to the methods of exercising chest muscles in the gym. These movements are more intense, but they are very effective fitness movements, especially for us to exercise chest muscles. We can use these movementsIt has a very good exercise effect.

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