The basic knowledge of chest muscle training allows you to quickly enter the world of chest muscle training. Objective To enable beginners to quickly understand and master the basic knowledge and system framework of chest muscle training involved in the process of fitness. After understanding the whole framework, in-depth study still needs to be realized in practice, or enter the fitness forum to communicate with friends and improve together.

In the process of chest training, the chest is divided into different areas for targeted training, usually divided into upper chest, middle chest, lower chest, and the inner and outer sides of chest muscles. If today is the chest muscle training day, then you should choose at least 3-4 parts of the chest and train 4 groups of movements in each part to achieve the best chest muscle training effect.

The following is a schematic diagram of 1-2' s most commonly used body-building actions in various parts of sports, focusing on family body-building actions:

First, exercise chest movements:

Downward oblique push-ups

Tilt dumbbell bench press upwards.

Second, exercise the central chest movements:

Intermediate prone position

Flat dumbbell bench press

Third, exercise chest movements:

Tilt dumbbell bench press downward.

Fourth, exercise the inside of the chest muscles:

Narrow push-ups

Five, exercise the side chest muscles:

Dumbbell bird

Wide push-ups