Avoid the splayed chest muscles and get a perfect chest shape at home

Training chest muscles can make men look more secure and more beautiful, with a chest-shaped aura all the time, which is especially easy to attract the attention of the opposite sex. However, many men may not exercise in the right way, which will result in splayed chest muscles, which is very ugly. How can we avoid this situation? You can use the following three movements to train chest muscles at home.

Exercise 1: Dips

Target: Lower and outer edges of the pectoral muscles

Try to find a parallel bar with a wide grip so that when you bend your arms and lower your body, your body can go deeper and stretch your chest muscles more. V-shaped parallel bars are also a good tool for training chest muscles.

Tip: A wide grip will help you recruit more pectoral fibers.

Exercise 2: Externally rotated wrist flat push

Target: Chest muscle outer edge and thickness

Lie on your back and hold the dumbbells on both sides of your body with your palms facing each other at the bottom, and your elbows clamped to your sides. As you push the dumbbells up, rotate your wrists outward until your palms face forward at the top.

Tip: External wrist rotation increases recruitment of pectoral muscle fibers.

Training 3: Flat Towel Dumb Bird

Target: The outer edge of the pectoral muscles and the pectoral groove

If you don't have a dumbbell bench at home, how can you use dumbbells to train your chest muscles? The remedy is: a towel. Before doing the dumbbell flying bird, first fold the towel into two palm-sized pieces and place it between your shoulder blades while lying on your back. After raising your body, hold the bells with both hands and keep your arms straight. Lower the dumbbell until it almost touches the ground, then do a horizontal adduction movement at the shoulder joints and squeeze your chest inward.

Tip: Flying birds are very effective in increasing the area of ​​​​chest muscles.