When we are working out, the chest muscle is a muscle we must train, but there are some particulars to train the chest muscles, and there must be a suitable method. In fact, you can use barbell supine press, dumbbell bench press, flat dumbbell fly, etc. Exercises to exercise the chest muscles. So, how do men’s chest muscles exercise the most effective? Let’s take a look together below!
1. Barbell Supine Press
Starting position: Lie on your back on a flat bench press with your feet flat on the ground. Hold the bar with your palms up, the distance between your hands is slightly wider than your shoulders, and your arms should be extended to support the barbell on the upper part of your chest.
Movement process: spread the two straight arms to both sides, slowly bend both arms, and drop the barbell vertically until the bar touches the chest (approximately above the nipple line). Then push up to the opening position and sit again.
Training points: Don’t arch your back and buttocks or hold your breath. This will make your muscles lose control, which is dangerous.
2. Dumbbell bench press
Starting position: Lie on your back on a flat bench press with your feet flat on the ground. Hold the dumbbell with your palms straight up.
Movement process: spread the two straight arms to both sides, slowly bend both arms, drop the dumbbell vertically, and when it drops to the lowest point, do a push up action, and exhale when pushing up. Then push up to the opening position and sit again.
Training points: Don’t arch your back and buttocks or hold your breath. This will make your muscles lose control, which is dangerous
3. Lie Dumbbell Flying Bird
Starting position: Lie on your back on a flat bench press, hold dumbbells in each hand, palms facing each other, and push up until your arms are straight and supported above your chest.
Movement process: Drop the dumbbells in both hands parallel to the sides, bend the elbows slightly, and drop the dumbbells until you feel the muscles on both sides of the chest have a full stretch, and drop the upper arms below the level of the shoulders. When the dumbbell drops, take a deep breath. Exhale while holding the bell and lifting it back to the original position.
Training points: If the arms are straight when the dumbbells are dropped to the sides, it will be difficult for the chest muscles to get the feeling of stretching and muscle contraction.
4. Parallel bars with arms flexion and extension
Starting position: The distance between the two bars is best to be wider than the shoulders. Hold the bars with both hands to support straight arms, straighten your chest and tuck your abdomen, and stretch your legs together and relax in a drooping shape.
Movement process: Exhale, bend the elbows and bend the arms, lower the body until the arms are bent to the lowest position, the head should be drawn forward, and the elbows should be abducted to fully extend the pectoralis major muscle. Immediately inhale, support the arms with the sudden contraction of the pectoralis major muscle, so that the body rises until the arms are fully extended; when the upper arms exceed the level of the rod, the buttocks are slightly retracted, and the torso assumes a “head and chest” posture. When the arms are straightened, the pectoralis major is in a state of complete tightening. Repeat the exercise.
Training points: The movement should be carried out slowly, and do not use the vibration of the body to help complete the movement; when propping up, it should be fast, chest up, head up, abdomen, without shrugging; in order to increase the training intensity, you can practice with weights at the waist.
5. Flat and narrow push-ups
Starting position: Prepare in a push-up posture. The narrower the distance between the hands, the more conducive to training the chest muscles.
Movement process: Inhale, bend the elbows and bend the arms, and lower the body until the arms are bent to the lowest position; exhale to raise the body until the arms are fully extended; repeat the exercise.
Training points: Do not use body inertia to complete the movement, keep your body in the same straight line during the movement, and do not hold your chest and hips.