The pectoral muscle is one of the main muscle groups in human body. Every fitness enthusiast attaches great importance to the exercise of chest muscles. Good chest muscles are an important sign of showing your figure. In the process of chest exercise, we need to do routine warm-up, in addition, we also need to do shoulder warm-up, which is to effectively reduce the pressure on the shoulders when exercising the chest. At the same time, let us complete other movements more smoothly in the training process and give more stimulation to the chest muscles. The following actions can help you exercise your chest correctly and effectively increase your chest circumference.

Action 1, tilt dumbbell bench press upwards. Sit on an inclined stool, hold a dumbbell in each hand, put it on your lap, palms facing each other. Lift dumbbells with your thighs, one at a time, and put them on your chest, palms forward and shoulder width. At the same time, lie on your back and pay attention to chest and abdomen. Push the dumbbell up with chest strength and exhale at the same time. Keep the dumbbell under control all the time, and pay attention to chest and abdomen. Keep your arms straight naturally, stop for a while when you reach the top, then slowly descend and inhale when you descend.

Action 2: low rope clip chest. Stand at the initial position, set the pulley at a lower position, choose the appropriate gear, and hold a handle in each hand. Then, carefully keep the cable under tension. Keep your palms forward, your hands below your waist and your arms straight. This is the starting position. Bend your arms slightly and pull your hands up to the midline of the human body. Hands should stick together, right on the chest, palms up. Stop for a minute, and then return your arm to its original position.

Action 3, flat dumbbell bench press. Hold the barbell with both hands backhand, and you can lie on the mat or floor. Lift the barbell over your chest and put your upper arm on the floor, perpendicular to your torso. The barbell is above the chest. Keep your arms slightly bent. Then return to the upper arm and touch the ground gently. Repeat the action again.