The best action to exercise chest muscles, no matter men or women, a stylish chest is one of the signs of a good figure. It is every man's dream to have strong and sexy chest muscles. Men's strong and developed chest muscles will appear very powerful. The following is the best exercise for chest muscles.

The best action of chest muscle training is 1 parallel bars bent arm support (15 times *4 groups)

Bending the arm support has two advantages. In fact, bending your arm will be practiced in the gym.

The first advantage is that it has the greatest influence on the shape of the pectoral muscle. Your chest muscles have the best lines and contours.

Because it is aimed at the lower edge and extension of the pectoral muscle, it looks like your pectoral muscle will be heavy.

The second advantage is that it is heavy, and it can also be made of a weight or hung with a barbell.

So you might as well spend some money to buy a curved arm load-bearing belt.

Hold the parallel bars with both hands and lean forward slightly. Slowly sink, at the bottom stop for a minute, breathe in. When propping up, put your arms around your body and exhale. Repeat 15 times to gain weight when you feel relaxed. Or slow down and feel the chest muscles squeeze and stretch.

Push-ups with chest clips (10 times *4 groups)

Push-ups are isolated, more isolated than all movements.

For example, Swann clip chest, rope clip chest, dumbbell bird, the so-called isolation is very strong.

In front of this action, you are all younger brothers. You can directly feel the contraction of the pectoral muscles, and it is the whole process.

I only practiced this movement for a while, and my chest muscles felt good, and my girth increased rapidly, but I just didn't dare to bear the weight.

Therefore, novice and intermediate players are suitable, and experienced players are not so good.

Find a basketball and hold both sides of it with both hands. Be careful, thumb down, or the tendon sheath will hurt. If your body is shaking, you should slow down. Once you get used to it, you can feel the strength of your chest muscles. Sink until the chest muscles touch the basketball, and rise until the arms are straight. The slower the movement, the better the chest muscle experience.

One-arm lever push-ups (10 times *6 groups)

I have been doing the movements recommended by prisoners' fitness, and I still don't feel that I have mastered this movement very well.

The only feeling is that this action can make the chest muscles hurt.

What is the pain of practicing? Of course, it is the effect of muscle gain. You can argue, but muscle soreness is indeed a common way to measure the training effect.

The load is very large, and the chest muscle is damaged to a great extent, which is followed by a large range of chest muscle movement and contraction.

So these two characteristics add up to a fight with the bent arm support.

One hand, gently caressing the basketball. Use the other hand as a support point for movement. The center of gravity is on one side of the ground. Experience the contraction and extension of chest muscles. Exhale when pushing up and inhale when sinking. Be sure to hold your chest out, or your shoulders will hurt.

Deep push-ups (15 times *4 groups)

The action mentioned above may be that many people just can't do it directly.

But deep push-ups, basically everyone can do, because it is very simple, so everyone can do it.

Usually that kind of push-ups, why the chest muscle thickness of the arm is not long, two aspects, one is that the shoulder joint has no external rotation, so the shoulder force is relatively large.

The other is that the amplitude is too shallow and the chest muscles are not stretched well.

Then do deep push-ups. All you need is a push-up stand, with your fingers pointing to both sides, which is very large.

A push-up bracket can double the stimulation effect of push-ups on chest muscles, which is still worth spending.

Hold the push-up bracket with both hands. The novice's arms are sandwiched by his sides, and the veteran can separate them slightly. Sink to the lowest point, relax your shoulders and push your chest muscles outward. When propping up, don't shrug your shoulders, don't round your shoulders, and relax your shoulders a little. The slower the action, the stronger the stimulation to the chest muscles will be. Exhale when exerting force and inhale when sinking.

What if these four movements can't be done? Then going to the gym will not have a good muscle gain effect.

Because you haven't awakened your basic strength, nothing will actually work well.

So if you can't do it, do regular push-ups, do more than 30 regular push-ups, and then practice.

The best action to exercise chest muscles is 2 1. Practice chest pushing first, and then practice chest clamping.

Chest push action refers to barbell bench press, sitting bench press, dumbbell bench press and so on. The elbow of chest push is bent, so the lever is shorter and more powerful.

Chest clamping action refers to dumbbell flying bird, rope chest clamping and butterfly chest clamping. Holding the chest is a single joint movement, and chest muscle training will be isolated.

Some people make dumbbell flying birds first, and then practice barbell bench press after flying birds practice. There really are such people. Then after this operation is completed, the overall weight of the training will not be lifted.

Because the arm is generally long in the chest holding action, the bearing capacity is very limited. When you practice holding your chest, you consume some muscle strength, and then practice pushing your chest, then the corresponding load will be reduced.

It is very important to bear weight when exercising muscles. It is difficult to build big muscles with a small weight, so your overall training weight can't be lifted, and your chest muscles are naturally not thick.

When we train the chest muscles, we must first practice chest pushing, so that the overall training load will be higher, the muscle stimulation will be deeper, and the effect of chest muscle enlargement will be better.

Of course there are exceptions. Practice chest pre-congestion first to make the chest muscles feel stronger. However, this operation mode will also reduce the overall load, so the pre-congestion technology is limited to the stage when novices will not exert force on the chest muscles, and the pre-congestion technology should be used as little as possible in the later stage.

2. Practice free movements first, and then practice fixed movements.

Free movement, that is, the movement of carrying weight without a fixed trajectory, such as barbell bench press, dumbbell bench press, dumbbell bird, etc., is considered free movement.

Fixed movements, such as sitting posture pushing chest, Smith bench pressing, butterfly machine clamping chest, and even gantry rope clamping chest, can be counted as fixed movements.

Some players practice Smith bench press first, and then practice dumbbell bench press after practice, then your dumbbell bench press action will actually reduce the load and control ability to some extent.

Because free movement requires the stability of the shoulder core, the coordination of chest, shoulders and back, and requires higher body control. On the other hand, fixed movements require less physical control.

Therefore, practicing free movements first, and then practicing fixed movements, can make the overall training play better, and the bearing and control ability will be stronger. Therefore, whether it is the stimulation depth of chest muscles or the stimulation accuracy of chest muscles, the action safety will be higher.

So in the future, try to practice free events first, and then practice fixed movements. For example, compared with Smith bench press, dumbbell bench press is usually practiced first and then Smith bench press.

Of course, it is not necessarily wrong for you to practice fixed movements first. For example, someone uses Smith bench press to impact the weight, so it will be placed in front. This is also the case.

3, first practice strength breakthrough, and then practice muscle stimulation.

The significance of strength breakthrough lies in improving the overall training level and intensity. For example, after your bench press strength is improved, the weight of chest muscle training is higher and the chest muscle stimulation is better.

The significance of muscle stimulation lies in its accuracy, which can better control muscle contraction, and then the effect of muscle gain will be improved. It should be noted that strength breakthrough is the basis of muscle stimulation.

So the question is, which should I practice first, dumbbell bench press or barbell bench press? Some people think that dumbbell bench press will stimulate the chest muscles more accurately and with greater amplitude, and the stimulation effect on the chest muscles will be better, so dumbbell bench press will be practiced first.

Of course, we can do this, but in order to be more efficient, we should practice barbell bench press first. Barbell bench press is more stable, so it is more suitable for breaking through chest press.

Using dumbbell bench press to break through the strength of chest muscles, you will know that the stability of dumbbells is relatively poor, and the safety of wrists and shoulders cannot be guaranteed with a slightly larger load.

In the same way, it is also the reason to practice chest pushing before practicing chest clamping. Pushing the chest is more conducive to strength breakthrough.

Strength is the foundation of muscle training, so laying the foundation first and then practicing muscles, in this order, can make our chest muscles thicker more easily.

4. Practice the unarmed events first, and then the equipment events.

As we all know, unarmed exercise is nothing more than all kinds of push-up training, and unarmed fitness training is generally put in the warm-up stage, not as a muscle exercise project.

The equipment project is the main force to increase muscle, because the equipment is more accurate than the bare hands, so the chest muscle training effect will be better.

The person who puts push-ups at the end of training is either a real master and has a very strong physical quality. Or an inefficient training method.

Because unarmed events, such as push-ups, require high physical coordination and may not be practiced in the end, the overall training ability of chest muscles is reduced.

Therefore, if we train at ordinary times, we should try to practice unarmed events first, and then equipment events, so that our training effect will be better.

We also need to pay attention to the fact that unarmed fitness and equipment muscle building are generally not trained together, but only as a warm-up project.

Because unarmed fitness consumes a lot of physical strength, it will affect the improvement of our resistance. For example, you can't practice push-ups after practicing bench presses, but after practicing push-ups, the weight of bench presses will generally be reduced to some extent.

Therefore, the unarmed fitness program is generally used as a warm-up or morning exercise program, and will not be trained with the equipment muscle exercise program, so as to achieve the best mutual influence.

Finally, I'll show you. If you plan to practice chest muscles with barbell bench press, Smith bench press, dumbbell bench press and dumbbell flying bird, then the best order is barbell bench press-dumbbell bench press-Smith bench press-dumbbell flying bird.

The best action of bodybuilding and chest muscle training is 3 1, and the parallel bars are flexed and stretched.

As a warm-up action for the chest, the main focus of this sport is to build the lower chest. Clamp your elbows, lean forward, chin inward, and hold your chest slightly. Keep this posture at the beginning and end, and don't put the bottom of the movement too low, so as not to put too much pressure on your shoulder joint.

2, barbell flat bench press

This exercise can exercise the whole chest circumference, and different barbells have different stimuli to the chest muscles. Compared with the shoulder, if the grip distance is slightly smaller than the shoulder, exercise the pectoralis major in the middle, and the whole pectoralis major is shoulder width. If the grip distance is slightly wider than the shoulder, the lateral part of pectoralis major will be exercised. If it is wider, the training of deltoid posterior bundle will be emphasized.

3. Tilt the dumbbell upward and push it

It is a useful way to exercise the upper part of pectoralis major by increasing the action of lifting the dumbbell. Compared with barbells, dumbbells have the advantage of no bar restrictions, and chest exercises with dumbbells can fully stretch pectoralis major muscles. However, it should be noted that the dumbbells should not be lowered too low, otherwise it will easily lead to chest muscle strain.

The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.

4. Cross clamp box of puller

This action mainly exercises the lower pectoralis major and the middle pectoralis major. Use the method of light weight for many times, try to keep your elbow slightly bent and keep your head down and chest out.

5. Tilt down the dumbbell bench press

Exercise the pectoralis major. It is recommended that dumbbells or barbells be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint.

6, butterflies and birds

Butterflies and birds can exercise the separation degree of thoracic groove. Adjust the height of the seat, keep the handle and shoulder at the same height, and keep the arm bent. Pay attention to the control of the opening of the arms, just open them to the back plane, and don't over-open them, otherwise it will easily hurt the shoulder joint. When you start exercising, don't weigh too much, and pause for 3 seconds during adduction to achieve the effect of fully squeezing pectoralis major.

7. Foot position

Legs apart at a 45-degree angle, lying flat on the ground, can get strong support. If you want to step on the bench, your stability will be poor. You need to share some strength to control the stability of core muscles, so that you can't exercise your chest muscles to the greatest extent. Don't lift your hips and waist off the stool.

8, flat dumbbell flying birds

As the end of chest muscle training. Use a light weight to keep the elbow slightly bent at a fixed angle, just put it on the back plate. It's like holding a big tree when you lift it, instead of pushing it straight up and down, feeling the stretching and contraction of your chest muscles.