There are many ways to train the chest chest muscles. As for how to train, you can actually choose according to the place where you want to train, such as the gym, home, etc. Each place has its own training movements. I believe many people don’t know about chest training in the gym. So, what does a gym chest training program look like? Let’s find out together below.
1. Flat barbell chest press
For the flat barbell chest press, you must first hold the barbell with your left and right hands, and then keep the distance at the same distance, and then start exercising. First, our two wrists must remain in a neutral position to avoid injury, and when the barbell falls When you reach the center position, exhale and then lower. This action is very effective for exercising the chest muscles, and it is also an action specifically designed to exercise the chest muscles. However, if this action is not performed properly, the exercise may not be particularly obvious, but if the action is overdone, it will also cause your body to be damaged. Injury, so don't use too much force.
2. Barbell incline bench press
This action requires the use of a barbell, but if some people feel that doing zero is heavier, they can also use dumbbells instead. Generally speaking, the chest muscles need to be strongly built, so the strength and exercise intensity of the barbell also need to be strengthened. It will be bigger and the effect will be better. When doing bench presses, this action can help you build perfect upper chest muscles. However, when doing this exercise, you must control the intensity and slow down a bit after doing this exercise. , and the speed and intensity must be controlled throughout the process. In addition, this movement is simple and easy to learn. It only requires equipment. Friends who have dry bells or dumbbells at home can use it, and it is very convenient to exercise at home.
3. Clamp your chest
Generally speaking, this action can only be performed in the gym, because this action uses a lot of fitness tools. For example, we have to use handles and ropes in this action, and we have to use these two pieces of equipment. Clamping the chest muscles up can help the upper chest muscles get a good workout. When using a rope, the rope mustWe need to pull it to the lowest position possible, and this action is done from one side, so we need to pull it upwards and do chest-clamping exercises in the middle direction. In addition, during exercise, the speed must be controlled well. If it is too fast, the effect will be affected. Basically, everyone can do 3 to 4 groups a day, and each group can be kept at about 12 times.
The above-mentioned exercises are all exercises that can be used to exercise chest muscles in fitness. Some need to be completed in the gym, while others need to be completed at home. It depends on your own needs.