Ways About Chest Exercises You Must Know

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Breasts are one of the most attractive parts of the front of the human body. For both men and women, shaped breasts are a sign of a good figure. Men with strong chest muscles, look very powerful. While women, although the chest muscles can not be as developed as men, but through a certain degree of training can make the chest naturally straight and can as far as possible against the sagging problem caused by time.

And the chest training is also an important part of strength training, it will of course play all the strength training to improve metabolism, accelerate fat burning, delay aging and so on all the benefits of strength training. From another point of view, as an important part of the body, the chest and other parts of the corresponding attention, will make the body from the overall coordination.

So, no matter from which point of view, chest training can not be ignored. In the actual process of chest training, it is also necessary to consider the chest as a whole, and practice the three parts of the chest evenly. This can be done by changing the Angle of the body tilt and focusing on different areas of the chest.

Below, here are seven chest exercises that stimulate the chest muscles in all directions. Since the lower chest is easier to engage in other exercises, there are no specific exercises listed for the lower chest. If you don't need to, you can use the downward slope to work your lower chest.

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Step 1: Bench press with flat barbell

Main muscle group: middle chest, secondary muscle group: triceps

  • Lie on your back on a flat bench with your legs bent at 90 degrees and your feet on the floor. Arch your lower back slightly to maintain the natural arc of your spine. Tighten your glutes and press your hips and shoulders against the bench press
  • Hold the bar with a grip slightly wider than shoulder width, at or just below the nipple, at a 90-degree Angle between your elbows.
  • Push the bar to just above your collarbone, pause for a moment, lower and return, keeping your hips close to the bench press throughout the movement

Step 2: Bench press with oblique barbell

Primary muscle group: upper chest, secondary muscle group: triceps

  • Adjust the height of the bench to about 30 degrees. Hold the barbell with your hands slightly wider than shoulder width; Keep your feet firmly on the floor, tighten your hips, tighten your stomach, and draw your shoulder blades back down so your upper back is flat against the bench
  • Inhale and hold, force the barbell to just above the collarbone; Regulate breathing
  • Slowly fall to the upper edge of the chest muscle, barbell and body spacing 1~2 cm
  • After a pause at the bottom, push up to just above the collarbone, the upper back is still flat against the stool; Squeeze the upper chest

Step 3: Flat dumbbell bench press

Main muscle group: middle chest, secondary muscle group: triceps

  • Lie flat on your back, knees bent, feet firmly on the ground, hips tightened, tenses the abdomen, shoulder blades back down to flat against the bench, forearms vertical ground to lift dumbbells on both sides of the body;
  • Push the dumbbell up on your chest, bringing your upper arms to the middle of your body; At the highest point, bend the elbow slightly, pause for a moment, and keep the shoulder back and down
  • Slowly drop, forearms always perpendicular to the floor, drop to the lower edge of the dumbbell at chest level, pause for a moment, then lift again

Step 4: Flat dumbbell bird

Main muscle group: middle chest, secondary muscle group: deltoid

Lie on your back with dumbbells in each hand, palms facing each other, and push up until your arms are straight and supported above your chest.
Drop the hand-held dumbbells parallel to each other. Bend your elbows slightly. Drop the dumbbells until you feel a full stretch in the muscles on both sides of your chest and bring your upper arms down below shoulder level.
When the dumbbell drops, inhale, return with the bell and exhale.

Step 5: Oblique dumbbell bird

Primary muscle group: upper chest, secondary muscle group: deltoid

  • Lie on your back on a bench at an Angle of about 30 degrees. Hold dumbbells in each hand, palms facing each other, and push up until your arms are straight.
  • Hands holding dumbbells parallel to the sides of the fall, elbow slightly bent, dumbbells fall to feel a full stretch of the muscles on both sides of the chest
  • When the top stops a little, push your chest and turn your forearms outwards, bringing your upper arms to the middle of your body. Hold the top squeeze on your chest for 1 second before falling
  • During the movement, the shoulders are always back and down

Step 6: Chest push with instrument

Main muscle group: chest, secondary muscle group: triceps, shoulders

Sit on the chest push machine and choose the right weight. Keep your back against the back of the seat, feet on the ground, hands holding the handlebars, palms down. Open your elbows to your sides, point your forearms forward, and straighten your arms in front of you
Slowly bend your arms and bring the handle back in as you inhale. Control your strength as you return until your chest is stretched to its limit.
Then quickly straighten your arms and push the handle forward while exhaling.

Step 7: Butterfly machine chest clip

Exercise the degree of separation of thoracic groove.

  • Adjust your seat height so that your hands are at shoulder level and your arms are slightly bent
  • Pay attention to the arms do not open too much, so as not to hurt the shoulder joint, the weight is not too heavy, adduction pause for 3 seconds, fully squeeze the pectoralis major muscle
  • Keep the elbow back and out, not down
  • Do 8-12 repetitions of 3-4 sets, 2-3 times a week.
  • Pay attention to peak contractions and centrifugal control during the movement, consciously squeezing the pectoralis major muscles during each movement.
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