Master these movements to train your chest muscles and become more explosive!

Men all hope that their bodies can be stronger, just like the Terminator. This can be said to be a dream, but it is very simple to realize this dream. With some fitness equipment and a little time, men can have explosive chest muscles. Here are three small exercises recommended for you to train your chest muscles.

Type 1: Flat Dumb Bird

Exercise area:

Lateral pectoralis major

Fitness effect: It can exercise the chest muscles well, make the pectoralis major muscles stronger and stronger, and stimulate the growth of chest muscles.

Number of sets:

3~5 groups, 8~12 reps per group

hint:

You can use lighter dumbbell weights at the beginning to master the movements. Keep your elbows slightly bent at a fixed angle and lower them to the plane of your back. When you lift them up, do it like hugging a big tree, not straight up and down. Push them up along a certain arc and feel the stretch and contraction of your chest muscles. Exhale when you open your arms, and inhale when you recover and relax.

Second style: Cross chest with puller

Exercise area:

Lower pectoralis major, middle pectoralis

Fitness Benefits:

This movement has a significant effect on increasing blood flow. Use light weight and do it multiple times. Keep your elbows slightly bent, lower your head and chest, and try to squeeze your chest muscles at the top of the movement.

Number of sets:

4~6 groups, 20 in each group

The third style: Butterfly and Bird

Exercise area:

pectoralis midline

hint:

Straight arms are more effective than regular arm curls. Sit on a stool and straighten your arms. Point your fists forward and your forearms against the armbars. This way, your arms can be crossed in front of your chest, and the range is naturally greater than that of arm curls. Hold your arms crossed for 1-2 seconds, contracting at the top. Try to squeeze the pectoral muscles near the midline to force them to "stand up."

Number of sets:

3~5 groups, 8~12 reps per group