How to train chest muscles without dumbbell bench?

Chest muscles are the dream of many men. Having chest muscles makes a man look more mature and more attractive. There are many ways to train chest muscles, but it takes a long time to train chest muscles in the right way. It is not possible to train chest muscles in a few days. Chest muscle training can also strengthen a person's body. So how do you train chest muscles?

In our lives, many of our friends want to train their chest muscles to look impressive, but they are troubled by not being able to find the correct training method, and often get half the result with twice the effort. Many friends who exercise here feel disappointed. Now, let's take a look at how to train chest muscles.

Dips:

As a chest warm-up, focus on building the lower chest.

Action points:

Keep your elbows tight, upper body forward, chin in, and chest slightly hunched. Maintain this posture at the beginning and end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

Barbell Flat Press:

Build the entire chest circumference. Different grip widths stimulate different focuses. Slightly narrower than the shoulder to train the middle pectoralis major, shoulder-width to train the entire chest muscle, slightly wider than the shoulder to train the outer side of the chest muscle, and wider is the side weight to train the rear deltoid muscle.

Foot position:

Spread your legs at a 45-degree angle and place them flat on the ground for strong support. If you put your feet on a bench, the stability will be poor, and you will need to use some strength to control the stability of your core muscles, so you won't be able to exert your maximum strength to train your chest muscles.

Key point: Do not lift your hips and waist off the bench.

Incline dumbbell press:

Exercise the upper pectoralis major. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, which can fully stretch the pectoralis major. Be careful not to lower it too low to avoid straining the pectoralis muscle. This exercise is done first because free weights require a lot of energy. The angle of the inclined board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid will be greater, which will affect the strength of the pectoralis muscle.

Decline dumbbell press:

Exercise the lower pectoralis major. Make sure to lower the dumbbells or barbell to the sides of the lowest ribs, not to the middle of the pectoralis major to avoid putting pressure on the shoulder joint.

Butterfly Bird:

Exercise the separation of the chest groove. Adjust the seat height so that the handles are at the same height as your shoulders, keep your arms slightly bent, and be careful not to open your arms too much (open them to the plane of the back) to avoid hurting the shoulder joints. The weight should not be too heavy, and pause for 3 seconds when adducting to fully squeeze the pectoralis major muscles.

Cross chest with tensioner:

Exercise the lower pectoralis major and middle pectoralis major. This movement has a significant effect on blood flow. Use light weights and repeat multiple times. Keep your elbows slightly bent, lower your head and hold your chest. Try to squeeze your pectoralis major at the top of the movement.

Tablet Dumb Bird:

As the end of the chest muscle training, use a lighter weight, keep your elbows slightly bent at a fixed angle, and lower them to the back plane. When lifting them up, do it like hugging a big tree, not straight up and down, but push them along a certain arc to feel the stretch and contraction of the chest muscles.

The above methods can help men train their abdominal muscles. These methods are also very useful, but when you exercise, don’t exercise too hard just to achieve the goal. This is not good for the body. When the body is tired, it will not be in good condition when working. Remember to relax yourself when exercising. At the same time, pay attention to the exercise method. If the exercise is harmful to the body, do not do it.