The three most effective machines for exercising chest muscles in the gym may strain muscles if they are not warmed up properly. Exercise can also help us get rid of fat. A full state is more conducive to us to actively meet life. Some exercises are not suitable for everyone. Now share three most effective mechanical skills to exercise chest muscles in the gym.

The three most effective mechanical barbells for exercising chest muscles in the gym: increasing the thickness of chest muscles.

In order to increase muscle mass, barbell exercise is the most important and basic exercise. It is suggested that beginners should put barbell practice in the first step, because the movement range of barbell practice is relatively small, so the whole chest muscle must be stimulated 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.

Chest card machine: practice the separation degree of chest muscles

The chest card machine is specially used to practice the degree of separation of chest muscles. Compared with other methods of exercising chest muscles at home, the effect of this instrument is very targeted. When practicing, the back must be close to the backrest, and when exerting force, the elbow should exert force. Because the hips and back are close to the backrest, you can only use the pectoral muscles. 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.

Dumbbell: increase the width of chest muscles.

Dumbbell exercises need more balance and coordination ability to control weight than barbell exercises, with 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.

The bell bird lies flat on the training stool, holds the dumbbell with both hands, palms facing each other, arms open, and 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 to 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.

It is believed that after alternately using these three machines to exercise chest muscles, after a period of time, satisfactory fitness effects can be achieved. 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!

The three most effective machines for exercising chest muscles in the gym 2 parallel bars arm flexion and extension: as a warm-up action of the chest, focus on building the lower chest.

Action points: elbow clamping, upper body leaning forward, chin adduction, chest slightly retracted. This posture should be maintained at the beginning or end, and the bottom of the action should not be put too low, so as not to cause too much pressure on the shoulder joint.

Barbell bench press: create the whole bust.

Different grip distances have different emphasis on stimulation. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.

Foot position: The legs are separated at a 45-degree angle and laid flat on the ground for strong support.

Don't step on the bench, it will have poor stability. 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. Important: Don't lift your hips and waist off the stool.

Tilt dumbbell upward and press: exercise the upper part of pectoralis major.

The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. 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.

Tilt down 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.

Butterfly bird: exercise the separation degree of thoracic groove.

Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to spread your arms too much (just open them to the back plane) to avoid damaging your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major.

Stretcher cross clamp chest: exercise lower pectoralis major and middle pectoralis major.

This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze your chest muscles as much as possible at the top of your movements.

Flat dumbbell bird: as the end point 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.