Post Date December, 03 2023
The perfect "inverted triangle" is a bodybuilding that every man wants to have, but many male friends are troubled because they cannot properly exercise their chest muscles. How can chest muscles be exercised to achieve a feeling of generosity and fitness? Here are three ways to exercise your chest muscles. Let's take a look together!
Supine press is one of the most common and effective methods for developing chest muscles. Due to different postures, recumbent press can be divided into recumbent press, upward oblique press, and downward oblique press. The main instruments used in bench press are barbells and dumbbells. It is best to have a horizontal press frame that accepts the horizontal bars when doing barbell horizontal presses.
There are three different grip methods for barbell bench press: a narrow grip distance where the distance between the hands is smaller than the shoulder width; The distance between the two hands is equal to the shoulder width or slightly wider, which is called the grip distance; The distance between the two hands is wider than the width of the shoulder, which is called the wide grip distance. The positions exercised vary slightly depending on the grip distance. Narrow grip distance helps to develop the triceps brachii; The middle grip distance mainly develops in the middle, middle lower, middle sulcus, and part of the lower marginal sulcus of the lateral pectoralis major muscle; The wide grip distance mainly develops in the upper part of the pectoralis major muscle, the middle and upper part of the lateral side, and the area where the anterior bundle of the deltoid muscle meets.
Upward oblique instrument chest pushing
Function: Shape the overall chest muscle thickness
Action tips: Lie diagonally on the upper oblique chest pushing device, use a moderate weight bearing, adopt a grip slightly narrower than the shoulder, push the weight to a high place, but do not straighten the elbow joint, and then control the reduction, but do not fully lower it to the bottom. Repeat the above exercise. Each group has 8-12 times, practicing in 3 groups.
Tips: Just having a chest shape is not enough. With thickness, people can truly feel your strength. In practice, focus on the chest muscles instead of pushing heavy objects, and control the movements throughout the exercise. The stimulation to the chest muscles will be very significant.
Low tension chest clamp
Function: One of the most effective exercise methods for the inner side of the upper chest
Action tips: Install a grip on the lower handle of the tension device, stand slightly in front of the tension device, choose a lighter weight, and hold one grip on the side of the body with each hand. The weight of the body should be slightly backward, concentrating on the upper chest. Pull up the grip to chest height in front of the body. And then control the restore. Do three groups, two times per group. The interval between groups was 1 minute. Tips: This exercise can compensate for the weaker medial upper chest muscles. In practice, muscle sensation is the main factor, and it should not be blindly aggravated, resulting in poor practice.
Upward inclined Smith machine horizontal push
Function: It is a trump action for creating upper chest and overall chest shape
Action tips: Place an adjustable training stool under the Smith machine, adjust the angle of the training stool to 30-45 degrees, adjust the position of the training stool so that the stool surface and the center of the lever are in the same straight line, and ensure that the lever falls on the upper chest (5 centimeters below the clavicle) when lowering. Hold the bar with both hands shoulder width apart, push the barbell to the highest point, and then control the descent to a height of 1cm above the upper chest. Then push the barbell evenly. Do three groups, 8-12 times per group. The interval between groups is 1-2 minutes.
Tips: This exercise can outline the entire chest shape, giving a more three-dimensional and upright visual effect. At the same time, it can also fill the muscle gap on the clavicle. Do not quickly lower the barbell to the chest, then rebound and push it up. This will spread the load across the shoulders and arms.
The breathing method is to lift a lighter weight, inhale when pushing, and exhale when restoring. If you lift heavy weights or feel very tired for the last few times, when using straight arm support, take two or three breaths first, and then take a half breath (i.e., hold your breath) while slowly lowering the barbell onto your chest. When the barbell is touched in time, immediately push the barbell with the contraction force of the pectoralis major muscle until both arms are stretched out and you are breathing, then take a deep breath.
Taking the recumbent press as an example, the following points need to be noted in its preparatory actions: 1. The soles of both feet must be firm; 2. The upper back and buttocks touch the stool surface to form a "bridge shaped" torso; 3. Place the horizontal bar 1 cm above the nipple. If using a dumbbell, hold the bell with both hands parallel to the shoulder, and place the dumbbell on the outside of both shoulders near the parallel line of the nipple.
Editor's Note: The three groups of exercise methods described above for strengthening men's chest muscles. I hope you pay attention to comprehensively exercising each muscle during exercise to achieve the best exercise effect and make you more confident!
(Intern Editor: Lin Yanjuan)
