What is the best equipment for men to train their chest muscles?

Having strong chest muscles is something that many men dream of. But it is not so easy to train chest muscles. The best equipment for training chest muscles is naturally dumbbells. So today I will tell you how to use dumbbells to train chest muscles.

Choose the most scientific and safe training movements for the three major parts of the pectoralis major muscle.

1. For the clavicular part of the pectoral muscles (upper part): Incline dumbbell press

Compared with barbells, the advantage of dumbbells is that you can drop the dumbbells very deep, which can fully open the chest cavity, stretch the clavicle part of the chest muscles as much as possible, and increase the stimulation to the muscles. Keep your chest straight and your abdominal muscles tight, lower your shoulders and keep them fixed, and don't open your elbows too much, otherwise it will increase the risk of shoulder injury. If you feel uncomfortable in your shoulders when doing this movement, you can change the grip to a neutral grip, that is, retract your elbows and face your palms.

Tips: Try to rotate the dumbbells while lifting them, and at the highest point, make your palms face each other. This will allow the chest muscles to contract to the extreme. After a while, adjust the chair tilt to increase variety and stimulate the muscles from different angles.

2. For the sternum part of the chest muscle (middle): Dumb Bird

This movement is designed to target the chest muscles to adduct the humerus. It will stretch the contracted muscles to the maximum extent. The width of the chest is inseparable from this movement. Keep your chest up, tighten your abdominal muscles, and lower your shoulders and keep them fixed. Bend your elbows slightly. The elbow joint is fixed throughout the movement, and only the shoulder joint moves.

Tips: Don't open your elbows too much. Control yourself when you fall down and let it fall slowly. This is to avoid shoulder injuries and to feel your chest muscles stretching a little bit. Stay at the lowest point for one second before exerting force to complete the movement.

3. For the rib part of the chest muscles (lower): Decline bar bell press

This is the most overlooked exercise in the gym. The flat bench press is always packed with people, but the decline bench press is always deserted.

If you want to build a perfect chest, the decline bar bell press is definitely a must-have training content. Many bodybuilders and experts recommend this movement. This movement not only has a huge stimulation on the lower chest, but also has a very obvious stimulation on the upper chest. Top bodybuilders like Dorian Yates and Jay Carter use this movement instead of flat press. The reason is simple: flat press is the source of shoulder problems.

Secure your feet, lift your chest and tighten your abdominal muscles, lower your shoulders and keep your hands shoulder-width apart. Push the barbell straight up and down until it touches your lower chest. Do not lock your elbows at the top. This move is somewhat dangerous, so it is best to have a protector by your side.

Tips: Lower the barbell slowly, complete the lowering phase in 3 seconds, make full use of the stimulation of eccentric contraction, and then quickly push the barbell to the top.