Fitness solid ball push-ups will bring a lot of balance and cooperation, which is a great challenge.

Put a solid ball on the floor and do narrow push-ups with your hands on the solid ball. The ball should be aimed at the middle of your chest. Quickly release the solid ball, do push-ups, and resume the initial action when the chest touches the solid ball. This is a complete action.

Wide-grip bench press

Using a wider grip bench press than the standard shoulder width grip bench press can reduce the participation of triceps brachii. The triceps brachii no longer plays a leading role in sports, and the muscles in the chest should exert greater strength, thus breaking out greater strength, while the triceps brachii and the chest muscles lying on the same shoulder width have the same effect.

climbing rope

You will think that this is not a chest muscle exercise, but rope climbing can provide new requirements for chest muscles. Chest bench press can cause tendinitis, so it is good to do push-pull exercise together, first do some narrow grip pull-down, and then climb the rope. Because the shoulder has been bent, this is a new way to exercise the muscle fibers in the lower part of the chest muscle.

Adjust your bird shape

Make sure your shoulder blades are contracted, not protruding. When the shoulders are forward, the pectoral muscles are in a shortened position, and when you take back the shoulders, the pectoral muscles are in a longer position, so that you can burst into greater strength and make your figure better.

Use an arc barbell

Use a curved barbell-Compared with a typical horizontal barbell putter, there is more space in the center, which greatly increases the range of motion. Curved bar bench press can stimulate more muscles and increase the use of power units. It is recommended not to try too heavy weight. You can choose a lighter weight, but do it several times. This is an extreme range of motion. If the weight is too heavy, the risk of injury will greatly increase.

If your gym doesn't have curved bars, it is recommended to do box push-ups to achieve the same effect. Put your hands in two boxes about four inches high. When doing push-ups, the chest should be close to the ground to be complete.

Total resistance exercise (TRX) develops your balance, flexibility and coordination.

Whether you do bench press or push-ups, TRX will require you to use more balance and coordination to complete the exercise. TRX push-ups need a unique weight-bearing method, which can exercise the chest unconventional. Now that you start weight-bearing exercise, you can give yourself greater challenges with chains or weight-bearing vests.

The above six super effective chest exercises, as long as you persist, will definitely help you make your chest muscles bigger, stronger and more stylish soon.