How to train chest muscles at home

For most male friends, having strong and sexy chest muscles is a pursuit. However, many men always feel that it is not enough to rely on themselves to exercise. They need to go to the gym and ask a fitness coach for advice to achieve greater improvement. However, now that the Internet is so developed, you can exercise your chest muscles at home. However, fitness is a sport that can only be won by persistence. The right method is one aspect, and being able to persist for a long time is also the key to success.

Some ways to train chest muscles: Double bar dips, as a warm-up for the chest, focus on building the lower chest. Tighten your elbows, lean your upper body forward, tuck your chin in, and slightly hunch your chest. Keep this posture at the beginning and end. Don't put 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 grips stimulate different focuses. Slightly narrower than the shoulder to train the middle pectoralis major, the same width as the shoulder 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.

Incline dumbbell press to train 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 major. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. A larger angle will put more pressure on the anterior deltoid muscle, which will affect the strength of the pectoralis major; decline dumbbell lying press to train the lower pectoralis major. It is important to lower the dumbbells or barbells to the sides of the lowest ribs, not to the middle of the pectoralis major, so as not to cause pressure on the shoulder joints.

When using dumbbells and other fitness equipment to train chest muscles, you need to pay attention to several details. First, during the training process, the trainer's mind should be focused on the chest force. And the whole movement process should be smooth, not fast or slow, and slowly learn to maintain control of the dumbbells. In addition, the weight should not be too heavy during practice. The weight of the dumbbell is important, and the coordination and unity of the movement must be guaranteed.