Which fitness equipment can practice chest muscles? It's a little difficult to make sexy chest muscles with your bare hands. Fitness equipment can help athletes to exercise in targeted parts. So, do you know the usage of chest muscle fitness equipment? Come and have a look with me.
Use of chest muscle fitness equipment
1. Barbell: Increase the thickness of chest muscles.
In order to increase muscle mass, barbell exercise is the most important and basic exercise. It is suggested to put the barbell exercise in the first step, because the movement range of barbell exercise is relatively small, and it is necessary to stimulate the whole chest muscle from different angles (upward and downward inclination) and different grip distances. A relatively simple and safe exercise method is flat barbell bench press, which can effectively exercise the whole chest and increase the thickness.
First lie flat on the bench, with your feet touching the ground naturally, and then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench.
The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press and slowly lower the barbell until the upper arm is parallel to the ground. Repeat this exercise for three or four groups, each group is about 12- 15 times, depending on the individual's physical condition. After proficiency, you can do barbell bench press, focusing on chest muscles, and the operation difficulty is slightly enhanced.
2. Dumbbell: Increase the width of chest muscles
Dumbbell exercises muscles, which need to control the balance and coordination of weight more than barbell exercises, and have a larger range of movements, which can fully stretch muscles and develop a broad mind.
There are two common training movements, flat dumbbell bench press and flat dumbbell flying bird. The former is lying flat on the training stool with dumbbells in each hand. Straighten your arms, lift the dumbbell with palms facing each other, slowly lower the dumbbell until the upper arm is parallel to the ground, then push the dumbbell back to the starting position, and so on.
Dumbbell bird lies flat on the training stool, holds the dumbbell with both hands, palms facing each other, arms spread out, slowly lowers the dumbbell to the sides of the body along the arc trajectory until the upper arm is parallel to the ground, and then returns the original way. Both groups of movements should pay attention to the process of pushing up to ensure that the dumbbell is pushed vertically and not skewed.
3. Badge machine: practice the separation degree of chest muscles.
The chest clamp machine is specially used to practice the degree of separation of chest muscles, and the effect of this instrument is very targeted. When practicing, the back must be close to the back, and when exerting force, the elbow should exert force. Because the hips and back are close to the back, only the pectoral muscles can be used. With this equipment, 95% of the effect is on the pectoralis major, and this kind of exercise will not cause any harm to other parts of the body.
It is believed that after alternately using these three instruments to exercise chest muscles, satisfactory fitness effects can be achieved after a period of time.
When you exercise, you may be eager for quick success and instant results. This idea is wrong. Fitness is a step-by-step process. It is best to exercise every other day for about 45 minutes each time. In a few months, you will surprise yourself in the mirror! Presumably, everyone knows how to use fitness equipment to quickly develop chest muscles!
How to practice chest muscles effectively
1, barbell bench press
Why do you want to do it? Barbell bench press is called the "king" of upper body exercise, which can be more widely used than any other chest muscle exercise. From Schwarzenegger to Lee Haney (one of the greatest bodybuilders in the last century), flat bench press is the most perfect chest muscle shaper.
Tip: In order to exercise muscles, not to show off, you should use strict standards to maximize the range of movements and control the speed. Do 8- 12 times at most in each group.
2, dumbbell bench press
Why do you want to do it? Although it is similar to barbell bench press, the advantage of dumbbell bench press is that it can increase the range of motion at the bottom of each action. In addition, dumbbell bench press can generally be carried out from multiple angles, and the seat can be adjusted to several different inclinations for exercise (each inclination will have different exercise effects on chest muscles).
Tip: Take advantage of the stretching exercise brought to the chest when dumbbells are put down on both sides of the chest. Exercise every muscle fiber at various inclinations.
3. Bending of load-bearing arm
Why do you want to do it? Through the whole body exercise, it is proved that the central nervous system and more muscle fibers can be better activated, and the purpose of exercising the lower and outer pectoral muscles can be achieved.
Tip: lean forward, cross your instruments, and try to exercise your chest instead of your triceps. Slowly descend to full extension. When you push out from the "hollow", the stimulation to the chest muscles is the greatest.
4.dumbbell bird
Why do you want to do it? Although bench press plays a very important role in the exercise of chest muscles, it can't reduce the value of dumbbell birds. It can stretch the muscle fibers of chest muscles more than any bench press. Studies have shown that muscle stretching under pressure can stimulate a variety of metabolism, thus promoting muscle growth.
Tip: Move the dumbbell slowly until it forms a wide arc, until you feel the deep stretching of chest muscles from armpit to sternum. Some moves keep stretching for 2-3 seconds. You can do this with different inclinations, from a small inclination to 60 degrees.
Step 5 Pull up crank arm.
Why do you want to do it? How to practice chest muscles? Curved arm pull-ups will produce a very unique stretching of the pectoral muscles from the bottom to the top, which will also help to expand the ribs. This is the main action taken by many bodybuilders in the early stage of hard stretching, because it can exercise the chest muscle side well.
Tip: When you lie upright, your upper back and upper shoulders rest on the recliner. Lower your hips until you pass the instrument. When you pull back, take a deep breath and lower yourself from behind. Always keep your elbow slightly bent.
6, rope clip chest
Why do you want to do it? This action can bring the effect of "peak contraction" and effectively activate muscle growth.
Tip: Some people put too much weight on this action, and it becomes a standing push. You can't do this. Use moderate weight, but the movements should be standard, and each group should do 10- 15 times.
7. Smith's machine was pushed to the neck
Why do you want to do it? Only people who have no problem with their shoulders can do this exercise. This is also one of the best exercises to exercise the upper chest muscles. He has a strong stretch.
Tip: Before exercise, make sure the shoulder joint is fully warmed up. Generally, I will arrange this action as the second or third action in my plan. Each group should not be less than 8 times, and try to reduce the leverage. Each negative contraction is held for 2- 13 seconds.
8. sitting bird
Why do you want to do it? This action can produce maximum stretching and peak contraction in response to pressure. By adjusting the height of the seat and changing the action subject, the purpose of exercising different proportions of chest muscles is achieved.
Tip: Keep your elbows high and your forearms at the same level, crossing the instrument. Hold for 1-2 seconds at a time to make full use of stretching and contraction.
9. Standing push trainer
Why do you want to do it? Its structure makes you feel weightless, between dumbbells and barbells, and it will "squeeze" when you can move the top.
Tip: How to practice chest muscles when dumbbells stand? Don't use the station press trainer as the basis of your fitness plan, but as an aid to barbells and dumbbell bench presses. If there are many different kinds of this equipment in the gym, you can try them all and find the one that can drive and burn muscles best.
;