Chest Workout Program

Male friends should pay attention to their body maintenance, because many men will gain weight when they reach middle age. Gaining weight will greatly affect a man's overall image, so some conscious men will choose to exercise to achieve the purpose of training muscles and strengthening the body. Having chest muscles is a muscle that can well show a man's muscular figure, so what are the training plans for training chest muscles?

The chest muscles are the most trained muscles for men and are also the muscles that show a man's figure the most. The chest muscles mainly include the pectoralis major and pectoralis minor. The pectoralis major can be divided into the upper, middle, lower, outer and middle pectoral groove.

The standard push-ups we usually do mainly train the middle chest muscles. If you want to train the upper muscles, you can use the decline push-ups, and if you want to train the lower muscles, you can use the incline push-ups. Today we are going to share some methods of using equipment in the gym to train chest muscles. Share a simple training plan and several common movements.

The chest muscles are not a part that can be trained every day. Generally, after training once, we need to rest for 1-2 days before continuing. It is recommended to train the chest muscles twice a week. Here is a training plan.

Everyone has different fitness habits, and the training plan that suits them will also be different.

The following are the 10 most commonly used chest muscle training movements. You can also combine the following training movements into a training plan, pick 5 movements you like, do 3 sets of each movement, and 10rm in each set.

Action 1: Seated lying press: Suitable for beginners to initially train chest strength, safe and reliable.

Movement 2: Smith Press: Suitable for beginners to master the barbell press technique. Incline, flat and decline presses mainly train the upper, middle and lower parts of the chest respectively.

Movement 3: Barbell Lying Press: A classic exercise for the pectoralis major. The three positions of incline, flat, and decline mainly train the upper, middle, and lower parts of the chest respectively.

Movement 4, dumbbell lying press: the most classic exercise for the pectoralis major. The three postures of incline, plank and decline mainly train the upper, middle and lower parts of the chest respectively.

Movement 5: Supine Flying Bird: Mainly exercises the outer edge of the chest and the middle pectoral groove.

Movement 6, Butterfly Machine Chest Press: Also known as the Butterfly Machine Flying Bird, it is a type of flying bird and mainly exercises the mid-chest seam.

Movement 7, chest press with tensioner: The chest press with tensioner is also a type of chest press, which mainly exercises the outer side of the chest and the pectoral groove.

Movement 8: Chest flexion and extension: Mainly exercises the lower part of the chest, a type of parallel bar flexion and extension, with a wide grip.

Movement 9: Lying Pull-Up: Mainly exercises the upper part of the chest.

Exercise 10: Push-ups: Push-ups in different positions can exercise the upper, middle, and lower parts of the chest.