One of the easiest muscle groups to see in our body is the chest muscles. At the same time, the chest muscles are also a muscle group that many fitness enthusiasts like to exercise. Strong chest muscles not only make you look more attractive, they can also make you healthier. Of course, training chest muscles is not just for men, girls can also train chest muscles.

When doing chest training, because people are different, the effects will also vary. So, how to control the effect within the ideal range? We need to understand the following points.

1. Although the bench press is a good movement, it cannot stimulate the entire chest muscle group. Therefore, when choosing chest exercises, the movements must be comprehensive.

2. When doing chest exercises, you must concentrate, make your thoughts and movements consistent, and fully feel the force of the muscles in the part you want to exercise. Don't simply do movements and ignore the muscles. Feel.

3. Don’t only exercise the upper chest muscles and ignore the training of other parts. Although the upper part of the chest muscles has a great influence on the shape of the muscles, other parts of the chest muscles must also be exercised so that the whole body can be fully developed.

4. When exercising the chest muscles, don’t just pay attention to the peak contraction, but also pay attention to the stretching during the restoration movement. Therefore, when restoring the movement, pay attention to controlling the speed of the movement.

5. Control the weight within your own capabilities, so that you can better find the feeling of exertion.

When training, you can first do two warm-up movements to activate the body and allow the body to train better. These two warm-up movements can be done 20 times each for 2 groups.

Warm-up action 1: External rotation of the elastic band shoulder

Stand up naturally, straighten the body, tighten the abdomen, tighten the elastic band with both hands on the chest, and pay attention to keeping both hands in contact with the ground. parallel. Using the big arm as the axis, rotate the forearm upward until it reaches a perpendicular angle to the ground, and then slowly return it to the ground.

Warm-up action 2: Elastic band clamping the chest

Stand naturally, lift the chest and retract the abdomen, put the elastic band behind the body, and tighten the elastic band with both hands. Raise your arms parallel to the floor.

Keep your body stable, arms vertical, elbows slightly bent, and then pull the elastic band toward your chest.

Lift to the top, then pause, pay attention to control the speed, and then restore in the opposite direction.

After the warm-up exercises, you can start formal training

Action 1: Incline dumbbell fly

Adjust the angle of the stool. The inclination angle is approximately It is between 30-40 degrees. Lie on your back on a stool, with your upper back pressed against the chair and your feet firmly on the ground. Hold the dumbbells firmly with both hands and place them on both sides of the body. The elbows are slightly bent, the palms of the two hands face each other, and the upper arms remain parallel to the ground. Slowly lift the dumbbells, arms rising in an arc, and slowly bring your hands together, being careful not to let the two dumbbells touch each other. Stop at the top position and resume in the opposite direction.

Action 2: Incline Dumbbell Bench Press

Adjust the angle of the bench to 30-40 degrees with the ground, lie on your back on the chair, keep your back close to the bench, and pay attention to stepping on your feet. ground. Hold dumbbells in both hands, with the eyes of your fists facing each other, and open your arms on both sides of your body so that the upper sides of your arms are parallel to the ground and the small arms are perpendicular to the upper sides of the arms. Push the dumbbell up until your arm is straight (the elbow joint can be slightly bent), and then lower it back down after reaching the highest point. Be careful not to touch the two dumbbells at the top of the movement.

Action 3: Chest push with incline device

Sit upright, fix your legs, keep your waist and back straight, tighten your abdomen, and hold the arms of the device with both hands Keep your hands at the same level as the top of your chest

Slowly push your pushing hands forward until your arms are straight and your elbows are slightly bent, then pause for a moment. Then slowly restore.