How to train to have chest muscles like Huang Xiaoming

Having chest muscles is a body shape that many men dream of. Huang Xiaoming's chest muscles once made many women scream. It also made many men jealous. So how can we exercise to have the same chest muscles as Huang Xiaoming?

The most basic chest muscle training movements. Often these movements will create impressive chest muscles.

Dumb Bell Lying Push

Lie on your back on a flat bench with your feet flat on the ground. Bend your elbows and hold the dumbbells, with your fists facing each other and your palms facing your legs. The axis of the dumbbells should be 1 cm above your nipples (in the middle of the pectoral muscles) and against your chest. Push up, draw your elbows inward, and squeeze your chest while squeezing your elbows. The dumbbells should move slightly forward while moving upward, forming a parabolic trajectory. Then, stretch your arms out to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do the push-up movement. Repeat.

Dumb Bird

Relax your body and lie flat on the bench, with your feet firmly planted on the ground, ensuring that your shoulders can move freely. Hold the dumbbells and stretch your arms out, keeping them slightly bent. Inhale, open your arms and slide down steadily, with your elbows at shoulder height. While exhaling, push the dumbbells to the initial position, and feel like you are hugging the bucket. The entire movement should be smooth, and you should keep control of the dumbbells.

Dumbbell supine leg extension

Relax your body and lie flat on the bench, with your feet firmly on the ground, holding the dumbbells behind your head. Exhale as you lift, focus on your chest muscles, and slowly stretch your arms forward.

Dumbbell curl press

Lie on a bench with your feet firmly planted on the ground, holding the dumbbell above your chest. Lift the dumbbell and exhale! When lifting, feel your pectoralis major muscles tighten. Lift your arms and straighten them, slowly returning to the original position. Repeat the above movements here.

Dumb Bell Circle

Relax your body and lie flat on the bench, with your feet firmly on the ground, holding the dumbbells with your palms facing upwards. Open your arms to the sides and raise them above your head. Make sure the dumbbells are above your head, and return to the original position in the same trajectory. Stop and let your pectoralis major muscles contract. Repeat the above movements.