1, parallel bars
Using parallel bars to support parallel bars requires upper body muscles and core muscles to stabilize the body, which can stimulate chest muscles and triceps at the same time. Especially when the body leans forward and the elbow is 45 degrees outward, it has a stronger stimulating effect on the chest muscles.
2. Yoga mat
Yoga mat is the most basic fitness tool to exercise chest muscles. You can do various push-ups on the yoga mat, such as chest-expanding push-ups, shoulder-clamping push-ups, cross-knee push-ups, etc., which can exercise the chest muscles well.
3. Dumbbells
Practice chest muscles with dumbbells, do dumbbell flying birds, dumbbell bench press and other actions, you can exercise chest muscles. Moreover, compared with barbells, dumbbells need more balance and coordination ability to control weight, and the movement range is also relatively large, which can fully stretch muscles and increase the width of chest muscles.
4, bird machine
The bird machine is a good instrument for exercising chest muscles, which is very common in gyms. This instrument is mainly used to exercise the width of the pectoral muscle, which can make the visual effect of the pectoral muscle more full. If you exercise your chest muscles to a certain extent, you can also change the handle into a curved rod or a thick rope, so that you can practice chest pull-down movements and some side door movements, which is more effective for chest muscle exercise.
5, butterfly machine
Butterfly swimming machine is a kind of machine used in the gym to practice bird clamping. Its main function is to exercise pectoralis major. When using this equipment to exercise chest muscles, novices had better put their backs close to the seat, which is more convenient for exertion. For those who have practiced certain chest muscles, it is best to put the chair at the back when using the equipment, so that not only the chest muscles can be better exercised, but also the abdominal muscles can be exercised.
6. Stretcher
Tension bird is also a common instrument for practicing pectoralis major in gym, and can also be used for biceps brachii, triceps brachii and wrist flexor. Compared with the more common dumbbell bird, the stretcher bird can challenge more weight, which makes the effect of exercising chest muscles better.
How to exercise chest muscles quickly
1, 4-second push-ups
The lower body touches the ground with your knees, or you can touch the ground with your feet, and try to support the ground with your hands, so that the chest can be stressed. Bend down for 4 seconds, count the time points by yourself, stop the chest muscles touching the ground immediately, and then get up.
The key to this push-up is to bend down for 4 seconds, not to press down quickly, but to press down slowly. The purpose is to make the chest bear more weight and more pressure. When the chest muscles touch the ground, pause for 2 seconds, and you will find that this is much more tiring than ordinary push-ups, but the effect is remarkable. Do 10 push-ups in 4 seconds.
2. Kneel down and lift the dumbbell
Kneel on the mat, hold the dumbbell with both hands, palms inward. Raise the dumbbell with both hands until the dumbbell is close to the chest. This action seems simple, but it can exercise the pectoral muscle, biceps brachii and triceps brachii at the same time. Why do you choose to lift dumbbells on your knees? It is very important that this can make your abdominal muscles stressed at the same time, which is also effective for abdominal muscle exercise. Do it once 10 times.
3. Dynamic push-ups
This action requires the cooperation of both feet. Open your feet at the same time and bend down, then get up with your feet together. This push-up looks like jumping, and it works well. Leg movements and arm exertion must be coordinated. The next movement of the body is a complete movement, doing 10 times.
How to train chest muscles to outline the fastest?
1, standard push-ups
First of all, everyone is familiar with the first unarmed exercise. This exercise can effectively exercise your pectoralis major muscles. Pay attention to the norms of action when practicing.
Before you start, you should hold your chest and abdomen, don't hunch over, support your body with your arms upright, and your body is in a straight line with your feet. Hands should be shoulder-width apart. Don't drive them too big. Try to keep your elbow close to your body when practicing. Don't exercise too fast.
2. Kneeling push-ups
In the second exercise, let your knees kneel on the ground and then put your feet in the air. Your thighs and body are in a straight line. When practicing, open your hands at shoulder width and keep your elbows close to your body.
When you exercise, you should adjust your attention and focus on your chest, so that you can better feel the strength of your chest.
3. Wide push-ups
In the third exercise, when we practice, our arms are slightly wider than our shoulders, our palms are spread out, our bodies are kept in the same posture, and our feet and bodies are kept in a straight posture.
When lying prone, let your arms be parallel to the ground and then get up, so as to do the most accurate exercise. Pay attention to feel the contraction of your pectoralis major during exercise, don't exercise too fast, and grasp the rhythm of exercise.
Step 4 tilt up push-ups
When practicing this movement, you can support yourself on a table or stool, so that your body posture is inclined. Support your hands on a stool or table at shoulder width. Your toes are supported on the ground, and the root of your instep is raised.
When exercising, keep your chest close to the table or stool, and you can stay for a few seconds to let your chest feel the deeper stimulation effect, and then get up.
These four kinds of bare-handed chest exercises can be done in 3 groups, each group 12~ 15 times. We should do warm-up exercises before practice to stretch our bodies and reduce injuries during exercise. After each group of chest muscle exercises, we can do chest expansion exercises and stretch the chest muscles for ourselves.
The exercise effect of bare-handed chest muscle training will not appear soon. You should keep exercising for a period of time and adjust your exercise and diet, so that your chest muscles can play the best exercise effect.