These equipment are the first choice for chest muscle training in the gym

In modern society, going to the gym to exercise has become a fashion among men, especially for some office workers. Going to the gym after get off work can not only help you build muscles, but also relieve work pressure and make you feel good. So, how to exercise your chest muscles in the gym? You can try the following methods!

How to train chest muscles in the gym: barbell lying press

① Inclined bar bell push

Lie on an incline bench, hold the barbell slightly wider than your shoulders, and lift it straight up toward the ceiling. Slowly lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

② Downward inclined bar bell lying push

Lie on a 30-45 degree decline bench. Grip slightly wider than shoulder width, lift the barbell straight up toward the ceiling. Slowly lower the barbell to the bottom edge of the nipple until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and repeat.

③ Flat barbell lying push

Lie flat on the bench with your feet naturally on the ground. Adjust the front and back position of your body so that your eyes are directly below the barbell on the bench. With your grip slightly wider than your shoulders, remove the barbell from the bench. Slowly lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

Lie flat on the bench, hold the barbell with your hands (with your thumb facing outwards) slightly wider than your shoulders, and take the barbell off the bench. Slowly lower the barbell until it almost touches the middle of your chest muscles. Then push the barbell back to the starting position and repeat.

How to train chest muscles in the gym: cross pull

Stand under the tensioner rack, hold the handles with both hands and do chest-pressing movements, fully cross your arms, but not touching them. You can do one set with the left arm on top, one set with the right arm on top, or alternately move your arms up and down, and do 8-12 reps per set.

How to train chest muscles at the gym: dumbbell push-ups

The dumbbell lying press is to hold the dumbbell and push it upwards, with the elbows inwards, squeezing the chest while squeezing the elbows. The dumbbell is slightly tilted forward while moving upwards, forming a parabolic trajectory.

When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't place it exactly on the support point of the shoulder joint, otherwise the bones will support the weight of the dumbbell, causing the chest muscles to relax, affecting the exercise effect. Then, open the arms straight to the sides, slowly bend the arms, and let the dumbbell fall vertically. When it falls to the lowest point, do the push-up action.