20 May
20May

The pectoral muscle is the largest muscle in our body. It is the most conspicuous and the easiest to exercise. It is also the most important part of sportsmen.

 The chest muscle is easy to exercise because it allows us to exercise anytime, anywhere, such as the simplest push-ups, do a few sets before going to bed every night, after a few months, you will have two small steel cannons on your chest. , So that the men around you are jealous and the ladies admire. If you don't feel that doing so few exercises every night is not enough, you might as well go to the gym to choose a few fitness equipment for specialized chest muscle exercises. 

Barbell: increase the thickness of the chest muscles 

To increase muscle mass, barbell exercises are the most hex weight lifting bar important and basic exercises. It is recommended that beginners put the barbell exercise to the first step, because the movement range of the barbell exercise is relatively small, so you must stimulate the entire chest muscles from different angles (inclined up and down) and using different grips. A relatively simple and safe exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase the thickness. 

First lie flat on the bench press, place your feet on the ground naturally, and then adjust the front and back positions of your body so that your eyes are directly below the barbell on the bench press. With a grip slightly wider than the shoulders, remove the barbell from the bench press and lower the barbell slowly until the upper arm is parallel to the ground. Repeat this practice for three or four sets, each with about 12-15 European pushes, depending on your physical condition. After proficiency, you can do the downward oblique barbell bench press, focusing on the lower chest muscles, and the difficulty of the operation is slightly increased. 

Chest clip machine: exercise the middle seam of the chest muscles 

The chest clamp machine is specifically aimed at practicing the degree of chest muscle separation. Compared with other methods of exercising chest muscles at home, the effect of this machine is very targeted. When practicing, the back must be close to the backrest, and the elbows should be used when exerting force. Since the hips and back are close to the backrest, only the chest muscles can use strength. Exercise with this equipment, 95% of the effect is on the pectoralis major, and this exercise will not cause any harm to other parts of the body. 

Dumbbells: increase the width of the pectoral muscles   

Dumbbell exercises require more balance and coordination to control weight than barbell exercises. The range of movements is larger, so you can fully stretch your muscles and develop a broad mind. There are two usual training exercises, flat dumbbell bench press and flat dumbbell flying bird. The former is lying flat on the training bench, holding dumbbells in each hand. Straighten your arms, raise the dumbbells, palms facing each other, slowly lower the dumbbells until your upper arms are parallel to the ground, then push the dumbbells back to the starting position, and repeat.

 Dumbbell Bird is lying flat on the training bench, holding dumbbells in both hands, raising the palms of your hands, opening your arms, and slowly lowering the dumbbells to both sides of your body along the arc trajectory until the upper arms are parallel to the ground, and then return to the original path. In the two sets of exercises, pay attention to the process of pushing up, make sure to push up the dumbbells vertically and not to be skewed. 

I believe that after using these three machines alternately to exercise the pectoral muscles, after a period of time, you will be able to achieve satisfactory fitness results.

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