How to train chest muscles with barbells, how to train chest muscles with barbells

Barbells are a common type of equipment in gyms. Barbells can be a good auxiliary to people's fitness, especially when training chest muscles. Barbell lying press is a very good and effective method. What precautions should be taken when doing barbell lying press? How can you use barbells to better train chest muscles?

1: Target exercise area: Mainly exercise the entire pectoralis major muscle to build the entire chest circumference. Movement essentials: 1. Use a wide grip to fully stretch and completely contract the pectoralis major muscle; require the trunk and chest to be raised up to form a bridge shape, shoulders to sink, and the horizontal bar to be placed on the chest 1 cm above the nipples; when the barbell is pushed up to the arms straight, the pectoralis major muscle must be in the "peak contraction" state, and pause for a while. 2. Exhale through the nose when pushing up, and inhale through the mouth when returning to the original position.

2: Notes: 1. Do not lift your hips and waist off the bench. 2. Position of your feet: Spread your legs at a 45-degree angle and place them flat on the ground for strong support. If you put your feet on the bench, the stability will be poor, and you will need to share some strength to control the stability of your core muscles, so you will not be able to exert the greatest strength to train your chest muscles. Of course, on the Smith machine, you can put your feet on the bench without this concern, and it can effectively prevent the waist and abdomen from assisting in the force, and it can isolate the pectoralis major muscles. 3. Different grip distances stimulate different muscles: slightly narrower than the shoulders to train the middle chest muscles and triceps; as wide as the shoulders to train the entire chest muscles; slightly wider than the shoulders to train the outer sides of the chest muscles; wider is side weight training to train the posterior deltoid muscles.

1: Target training area: Exercise the lower part of the pectoralis muscle, the outer wings and the lower edge groove. Movement method: Lie on your back on a bench with an adjustable incline, with your head in a low position, so that the trunk is 15 to 20 degrees from the ground. The barbell should be pushed vertically upward until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major is in the "peak contraction" position, and pause for a while.

2: Note: Compared with flat plate and incline bar bell press, incline bar bell press must pay attention to safety and stability; the hook feet and incline board should be safe and firm, and the triceps should not actively exert force when pushing up.

1: Action essentials: Lie on your back on an adjustable incline bench with your head in a high position so that your trunk is about 30 degrees to the ground. The barbell should be pushed vertically upward until it is on the vertical line of the shoulder joint, so that the pectoralis major is in the "peak contraction" position, and pause for a while.

2: Note: The change of the angle of the inclined board will also change the effect of chest training. If the horizontal bar is close to the nipple area, the inner and outer sides of the pectoralis major will be better trained; if the horizontal bar is close to the clavicle, the upper part of the pectoralis major will be best trained, which is also the best recommendation for the upper incline push-up.

The classic exercise is a free weight press, which is more effective than fixed equipment. Therefore, after the pectoralis major and upper arm strength reaches a certain level, it is best to use a barbell or dumbbell to press, so as to get a perfect chest muscle. The barbell press can increase the thickness of the pectoralis major. The three forms of the barbell press, flat, incline, and decline, focus on training different parts of the pectoralis major, and the others also involve the triceps and deltoids.