How to train chest muscles with a puller? Teach you how to choose the method according to your needs

Eight-pack abs are recognized as the best body shape for men, and training strong chest muscles is also what men dream of. You can use a puller to train perfect chest muscles, so how do you do it?

1. Flat-lying push-up:

Mainly train the thickness of the pectoralis major and the pectoral groove.

Action: Lie on the bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a while, and then slowly return to the original position. Tips: Push up and down in an arc, so that the pectoralis major muscles can be fully contracted and stretched thoroughly.

2. Incline Press:

Mainly train the upper chest muscles.

Action: The action is the same as the supine push-up, the difference is that the bench is adjusted to an angle of 30 to 40 degrees and you lie on it diagonally.

3. Lying Bird:

Mainly train the middle groove of the chest.

Action: Lie on your back on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to lift your arms up in an arc to return to the original position.

4. Supine straight arm pull-up:

The best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a horizontal bench with your shoulders raised and your feet on the ground. Hold one end of the dumbbell tightly above your chest with both hands. Use your shoulder as the axis to slowly lower (descend) the dumbbell behind your head (feel your pectoral muscles and thorax stretch). When you reach the limit, pull the dumbbell back to its original position.