How to train chest muscles with arm trainers? Three methods can help you

The method of using arm trainers to train chest muscles is often adopted by many men in our lives. So, how can you use arm trainers to train perfect chest muscles? The following article will give you three tips.

1. Double-hand high-position puller bend

This exercise allows you to bend your arms while raising them, which can make your brachialis muscles more effectively exercised.

Starting position: Hang the two handles on the high pulleys on both sides, stand in the middle, hold a pulley in each hand, palms facing up, arms extended to the pulleys on both sides and parallel to the ground.

Action: Bend your elbows and pull the handles on both sides toward your head in a smooth motion, keeping your upper arms stable and your palms facing up; try to pull toward the middle as much as possible when your biceps contract to the maximum. Then slowly return to the starting position.

Supplement: You can also place a 90-degree straight chair between the two pulleys and complete this exercise in a sitting position.

2. Standing two-hand puller bend

This is the most basic curl, but it is also the most effective way to do it. Adjusting the weight of the puller with a bolt is much easier than constantly adjusting the weight of a barbell or dumbbell. This saves time between intervals, making the exercise more compact and effective.

Starting position: Choose a medium-length horizontal bar, preferably a rotating one, and hang it on a low pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly arched. Grasp the horizontal bar with your palms facing up, and your grip is shoulder-width apart.

3. Standing one-handed pull-up curl

Working out with one hand will focus the effect more and give you the opportunity to use the palm flip (turning your palm inward to facing up) to fully engage your biceps.

Starting position: Hang a single pull handle on a low pulley. Hold the handle with one arm extended forward, and lean your body slightly to one side of the axis so that the arm you want to exercise is close to the puller.

Action: Bend your elbows (keep your shoulders stable), pull the handles up while turning your wrists smoothly; when you reach the highest point, turn your palms up. Then return to the starting position. Alternate your arms.