There are some exercises for chest muscles training, and each action has its own role. Therefore, we can choose actions according to our needs. So how to train chest muscles quickly, I believe many people don’t know. Know how to practice. So, how to build chest muscles quickly? Learn these moves to quickly train your chest muscles and see results in 10 days. Let’s take a look at what the action is.
1. Flat barbell bench press
A basic and super practical movement, the exercise of flat barbell bench press can build the dimensions of the entire chest. When the chest muscles are activated by flat barbell bench press, doing flyes and chest presses can also be done with twice the result with half the effort.
Action
(1) Lie on your back with your feet on the ground naturally, and use a wide grip, that is, your hands are slightly wider than shoulder width or shoulder width apart.
(2) Remove the barbell from the bench press rack, slowly lower the barbell, and stop when the barbell is a little distance from your chest.
(3) Quickly push up until your arms are almost straight, pause for a moment before doing the next set.
Key Points
(1) Do not lift your hips and waist off the stool, and try to minimize the amount of contact with your steps.
(2) During the process of exerting force on both arms, you should pay attention to whether the force used on both sides is the same. Keep the barbell always in a horizontal state, so as to ensure that the trained chest is symmetrical.
2. Decline dumbbell press
The flat barbell bench press is not enough. The decline dumbbell bench press is a good way to exercise the lower part of the pectoralis major muscles. It also has a good exercise effect on the triceps brachii and anterior deltoid muscles.
Action
(1) The decline dumbbell bench press is based on the dumbbell flat bench press, changing the position of the stool, with the torso and the ground at an angle of 15-25 degrees, and the head lower than the torso.
(2) Press the dumbbells to a position where they are almost touching each other.Pause briefly to perform the peak contraction, and then slowly and steadily lower to the starting position.
Key Points
(1) Maintain control of the dumbbell throughout the movement, move slowly and steadily, and do not be greedy for weight to affect the training effect.
(2) Focus on the chest muscles and keep the chest muscles strong.
3. Flat dumbbell fly
Flying birds allows you to gain more chest muscles and is a good exercise for the outer sides of the chest muscles.
Action
(1) Lie on a dumbbell bench, raise the dumbbells with both hands, and keep your elbows slightly bent.
(2) Slowly lower the dumbbells in an arc-drawing motion.
(3) Bend your arms at 90 degrees to avoid elbow strain.
Key Points
When doing dumbbell flyes, you must ensure that the movements are coordinated and unified. Don't let one side be standard and the other deformed, as this will affect the asymmetric development of the pectoral muscles on both sides.
4. Arm flexion and extension
It may seem simple, but in fact arm flexion and extension can help exercise the chest very well.
Action
(1) Hold the bars with both hands, support both arms on the parallel bars, keep your head straight, chest and shoulders up, torso and upper limbs perpendicular to the parallel bars, bend your knees and overlap your calves at the ankle joints of both feet.
(2) Slowly bend the elbow joint and extend and flex the shoulder joint at the same time, so that the body gradually drops to the lowest position, and the arms are pushed up to return to the original position.
Key Points
(1) The lowering speed should be slow and as low as possible.
(2) The body must not sway at will and must maintain balance.
5. Push-ups
As an effective way to exercise your own weight, you can try to do 100 reps each time. Take a break if you need to, and try to complete the prescribed number.
Action
(1) Keep your body in a straight line from your shoulders to your ankles, your arms should be placed on your chest, and your hands should be slightly wider than your shoulders apart.
(2) Lower your body fully so that your chest is as close to the ground as possible.
Key Points
If you find it difficult to do it when you first start practicing, you can start with your knees on the ground.
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