Chen Weiting has nice chest muscles. Here are two ways to train your chest muscles

Chest muscles are a symbol of whether a man is strong. During daily exercise, most men will deliberately exercise their chest muscles. The following article will teach you some methods to exercise chest muscles.

1. Incline dumbbell lying press to train the upper chest:

Preparation position: Lie on the incline board, hold dumbbells in both hands and place them just above your shoulders, place your feet flat on the ground, keep your back straight and against the incline board, tighten your abdominal muscles, and straighten your neck.

Key points: When lifting, you should follow the triangular trajectory, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movement should be smooth and smooth, paying special attention to squeezing the chest muscles, and the movement should be slow when returning.

Number of sets: Use a dumbbell of appropriate weight, do 3-4 sets, 10 times each set. The action rhythm is "3-0-2" seconds. Try not to pause (if you need to pause for a while, only at the top or bottom).

2. Flat dumbbell lying press exercises the middle chest:

Preparation: Lie on your back on a board with your feet flat on the ground and slightly narrower than your shoulders. Keep your chest up, back slightly arched, and your buttocks always in contact with the board. It is best to have a partner help you pick up the dumbbell and control it.

Key points: Take a deep breath and keep your body ready to go. Lift the dumbbell and contract your chest muscles at the top and use your dorsi muscles to pull the dumbbell towards your sternum accurately. Keep your chest up and imagine that your chest and the dumbbell meet halfway. When the dumbbell falls to the lowest point, your chest muscles should feel fully stretched. The contraction and extension of the chest muscles is like squeezing a rubber band intermittently with weight.

Control your breathing as the dumbbells descend. Stay tense, don't relax, and prepare to push the dumbbells up. As the dumbbells leave your chest, push the barbells toward your feet as if you were doing a decline press. This technique will prevent straining your chest and shoulder muscles.

Number of sets: Try 3-4 sets with appropriate weights. The first set does not need to be perfect, and you should try to do 15 reps. Try to do at least 10 reps in the next two sets, and do the last set to exhaustion. Use a "3-0-2" rhythm: 3 seconds to lower the dumbbell, do not stop at the lowest point (0 seconds), and raise the weight within 2 seconds. Rest for 1-2 minutes between sets.