How to train chest muscles

The topic of sports and fitness is becoming more and more popular among men. Doing jogging, swimming and other sports and fitness exercises after work can not only reduce fatigue of the day, but also enhance immunity. So how should men exercise their chest muscles? What are the benefits of exercising chest muscles? What should be paid attention to in diet during chest muscle exercise? Male friends who want to exercise can learn about it.

How to train chest muscles

1. Dips and extensions

This exercise is a warm-up for the chest, and the key is to build up the lower chest. Hold your elbows, stretch your upper body forward, tuck your jaw in, and slightly hunch your chest. This posture must be maintained at the beginning, end, and end. The bottom of the posture should not be too low to avoid causing too much pressure on the shoulder joint dislocation.

2. Dumbbell Flatbed Press

This exercise can exercise the entire chest fat percentage, and different grip distances of the dumbbells cause different stimulation to the chest muscles. Relative to the shoulders, a grip slightly lower than the shoulders will exercise the central pectoralis major, and shoulder width will exercise all muscles. A slightly wider grip will exercise both sides of the muscles, and a wider grip will focus on the rear deltoid muscles.

3. Incline dumbbell press

Incline dumbbell press is a more effective way to train the upper pectoralis major. Compared with dumbbells, the advantage of barbells is that there is no horizontal bar limit. Using barbells to perform chest exercises can fully stretch the pectoralis major. However, a common problem with this exercise is that the barbell cannot be lowered too low, otherwise it is easy to cause muscle contusion.

The viewing angle of the oblique column should be controlled between 30-45 degrees. The larger the viewing angle, the greater the working pressure on the anterior deltoid muscle, which will affect the muscle force.

4. Cross chest with a puller

This position focuses on exercising the lower pectoralis major and middle muscles. Use light weights and multiple repetitions, try to keep your elbows slightly bent, and make sure to lower your head and then tuck your chest.