Chest muscles are very capable of showing manhood, so many people like to exercise chest muscles, that how to train chest muscles, in fact, you can use the barbell bench press, dumbbell bench press, supine flexion arm pull-up, dumbbell flying bird and other movements to exercise chest muscles. So, what are the chest muscle exercise movements? Here’s a look at it!
Barbell bench press
1. barbell bench press
Supine on the bench, two feet on the ground. Both arms straight above the chest to slightly wider than the shoulder grip distance grip barbell. With both arms naturally abducted, bend your arms to place the barbell 2-3 cm above your nipples. Lift the chest, sink the shoulders, extend the arms, raise the barbell to the vertical position of the chest, and straighten both arms. During the force, the torso is in a bridge shape, lift the chest, sink the shoulders, and make the pectoralis major muscle contract completely. When the barbell is pushed upward, it is slightly forward in a parabolic shape.
2. dumbbell bench press
Dumbbell bench press mainly exercises the pectoralis major, deltoids, triceps, is to use dumbbells instead of barbell bench press. Supine on the bench, the upper back and hips touch the bench surface, chest force upward, both hands hold the dumbbell up and push. When the bell is pushed up or dropped back down, its trajectory should form an “arc”.
3. supine flexion arm pull-up
The two legs are bent, the feet are slightly wider than the shoulders, the waist is relaxed and the chest is tucked in. Grasp a dumbbell in both hands and lift it above your head first, bend your arms slightly and lower the dumbbell from the back of your head towards the ground. When the dumbbell is at its lowest point, stay for 1-2 seconds and return to the preparatory position along the original route. Always keep your chest up and your abdomen in, sink your hips and loosen your waist, and pay attention to “chest clenching” during the movement.
4. dumbbell flying bird
Supine on the bench, both feet solid, torso into a “bridge”, the upper back and hips touch the bench surface, two arms dumbbell natural straight above the shoulder joint, the distance between the two hands is slightly less than shoulder width. The dumbbells fell slowly to the side of the body with both hands, and the angle between the elbows gradually became smaller during the descent, to the limit, the elbow joints into 100-120 degrees. The pectoralis major muscle contraction, the dumbbell will rise along the original path, rising route is “arc”, the angle between the elbows gradually increased, restored to the preparatory position. In the whole process of action, the shoulders, elbows and wrists are always in the same plane. Mainly exercise pectoralis major, deltoid.
5. narrow grip bench press
With the thumb axis grip (accompanied in the same way as the other four fingers) grasp with the thumb grip less. The width of the hand is reduced by about taking effect when unloading the barbell to your chest. The more weight you bench press, the harder it is to balance it on a lighter weight finish. This needs to be performed by narrowing the width of the hands to fairly stimulate the triceps, the purpose of which is because it is the contraction of the medial pectoralis major muscle (the side closer to the center of the body) known. The narrow grip bench press exercises the triceps, pectoralis major, is a two-handed bench press while narrow in width.
Two hands spacing slightly wider than the shoulders, both arms straight, shoulders out forward, the shoulder joint of the plumb line and the arm into a 10 – 15 degree angle, chest up, abdominal, tight waist. With the pectoralis major muscle control flexion arm down to the lowest position, the shoulder relaxation and slightly forward lead, more than the equal line of the two hands, down to the extreme point, the pectoralis major muscle contraction, so that the two arms straight recovery. The push-up uses the strength of the pectoralis major to control the forward lead and descending action of the trunk.
7. double bar arm flexion
Bend your knees, cross your calves, bend your elbows to support your arms, lift your head and draw your body forward as far as possible. Pectoral muscles active contraction force to straighten the arms, when the upper arm over the horizontal position, head down with chest and abdomen, the body weight back, until the two arms are basically straight, and then return to the original route into the preparatory position. Bend elbow support when the head, as far forward as possible to lead the body. When straightening, lower the head with chest and abdomen, and shift the hips back.
8. Sitting chest
Sitting on the end of the recliner, head and upper back against the back cushion, both arms spread backward to rest on the brace cushion, controlled by the tension of the pectoralis muscle. Then, the pectoralis major muscle contraction, so that the two arms inward clamping, until the pectoralis major muscle in the “peak contraction” position. A short pause, and then the tension of the pectoralis major muscle control position, slowly make the two arms to the sides of the expansion of the restoration. In the whole process of action, must be strictly in accordance with the technical requirements of the action, so that the pectoralis major muscle has a full extension and contraction.
9. lower incline bench press
Vertical and ground push-up. Lie supine on an adjustable incline bench with the head in a low position and the torso at an inverted incline of 15-20 degrees to the ground, with the bar placed on the fifth and sixth pectoral ribs below the chest. Push the barbell vertically upward to the vertical line of the shoulder joint, so that the pectoralis major is in “peak contraction”. With the tension of the pectoralis major in control, slowly lower the barbell to its original position. The lower incline bench press mainly exercises the pectoralis major (especially the low) anterior serratus triceps brachii. The exercise to stimulate more of the lower pectoralis major muscle.