How to train chest muscles in the gym, a few tricks to turn you into a muscular man

In modern life, people are pursuing a more fit body shape, especially for men, having rock-like muscles will make men look more sexy and attractive, and can increase their sense of security. So if men want to train their chest muscles, what kind of fitness methods are there in the gym?

1: The arm strength machine, also known as the grip bar, is a kind of sports equipment used to exercise the arm muscles and forearm wrist flexors. It is dangerous. It is divided into different levels according to the amount of force required when using it, generally divided into 20, 30, 40, 50, and 60KG levels. Bend your arms and bend the spring behind your neck. Extend your arms forward, bend the spring upward, and then relax. Hold your arms against your chest, bend the spring, then straighten it and slowly relax. Stand with your feet apart, bend your right elbow, bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand. Extend your arms behind you, hold the spring tightly, then straighten it downward and gradually bend it. The arm strength machine pursues quantity rather than weight.

2: The editor reminds you to check whether the connection parts of the arm trainer are firm and not loose before use. When using, put the safety belt on the handle of the arm trainer on your wrist. Please choose an arm trainer that suits your physical level to avoid muscle strain. When using, you should choose a relatively spacious venue to exercise to avoid slipping and hurting others. It is recommended that children under 12 years old do not use the arm trainer. When using, you should do it at a constant speed.

1: Set the angle of the incline board at 30 degrees to better stimulate the chest muscles. If it is greater than 30 degrees, the weight will act too much on the anterior deltoid. First, do a warm-up set of 20 times with a lighter weight, and then go all out to do 3 formal training sets, 6 to 8 times each, and each set should be trained to exhaustion.

2: The editor reminds you to pay attention to controlling the speed when lowering the barbell, and it is better to do it slowly and steadily. The highest point should reach the position where the elbow joint is locked, but do not stop. In other words, when you reach the highest point, lower the barbell immediately and keep the movement smooth.

1: As a multi-joint compound movement, it can effectively grow muscle mass and has many similarities with the barbell lying press. However, this unique angle of practice (at the end of the movement, the hands are close together) can make the chest muscles contract better (focus on training the inner side of the chest muscles). Machine training is safer and more stable than free weight training, and there is no need to control the balance of the barbell. When pushing out the weight, you can feel the contraction of the muscles and the soreness caused.

1: Flat and incline dumbbell flyes are the best exercises for developing the outer pectoral muscles. The width and thickness of the outer pectoral muscles are very important for the entire pectoral muscle. In order to achieve the best training effect, the dumbbells should be lowered as much as possible to fully stretch the muscles. At the highest point, do not let the dumbbells together, because the dumbbells at the highest point cannot provide effective resistance to the pectoral muscles. In order to get the best training effect and for safety reasons, it is recommended that you complete the dumbbell flye exercise in a slow manner. Do 3 sets, and use the maximum weight for 6 to 8 times in each set.

, and then slowly put it down, which will stimulate the muscles more deeply. Especially when putting down the dumbbell, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and think that they have completed the task by lifting the dumbbell, and put it down quickly, wasting a great opportunity to increase muscle size.