Chest muscles are the best way to show a man’s manhood, so many people like to train chest muscles, that how to train chest muscles, in fact, you can use the downward incline barbell bench press, upward incline barbell bench press, double bar arm flexion and other methods to train chest muscles. So, how to practice chest muscles to be effective? Here’s how to find out!
Lower incline barbell bench press
Lie on the adjustable incline bench, head in a low position, so that the torso and the ground is 15 degrees to 20 degrees, the barbell should be pushed up vertically until the barbell is in the vertical line of the shoulder joint, so that the pectoralis major is in the “peak contraction” position, and stop.
Upward incline barbell bench press
Lie down on an adjustable incline bench with your head in a high position so that your torso is about 30 degrees from the ground. Feet flat on the ground, upper back and shoulders against the bench, abdomen and chest, palms up, wide grip distance, vertical lift over the shoulders. Both arms straighten to support the barbell at the top of the shoulders. Inhale as you lower to the top of the chest (near the collarbone). As soon as the bar touches your chest, do an upward push and exhale as you push up.
Downward-sloping dumbbell flyes
Adjust the adjustable bench to 30 to 45 degrees below horizontal. Lie face up on the bench, hold a dumbbell in each hand with a Chinese grip (palms facing each other) and extend your arms above your chest. Arms should be vertical but not locked. The elbows are bent at about 20 degrees. When the upper arms are slightly below the shoulders or when a strong pull is felt at the shoulders, contract the pectoral muscles and change direction gently. Continue to hold your breath and pull your upper arm back to the upright position. Exhale after crossing the hardest point or reaching the initial position on the way up. Keep your arms in the same plane as your shoulders throughout the process.
Double bar arm extensions
Hold the double bar with both arms straight supported on the double bar, legs naturally bent, feet overlapping, body relaxed and sagging, arms bent at the elbows so that the body drops to the lowest point, then inhale deeply and breathe in as the arms exert themselves to hold the body up.
Rope pinch chest
The upper arm is raised slightly above the shoulder level or flush with the shoulder, shoulder joints relaxed, both elbows slightly flexed, wrists slightly inward buckle to grab the handle, pectoralis major muscle feel fully extended, and focus on the contraction force of the pectoralis major muscle, pull the rope from the top down to the handle in front of the small abdomen, while the pectoralis major muscle in the “peak contraction” position, a short pause.
Forward leaning low push-ups
Padding feet, so that the body leaned forward about 10 degrees, up to 15 degrees, hands propped up on the floor to do the standard push-up action. Bend your arms down close to the floor until your elbows are bent at right angles. Return to the action, push the floor until you keep your arms slightly bent, repeat.