As we all know, every fitness enthusiast will practice pectoralis major. To keep fit, we must first develop strong and prominent chest muscles. As the largest muscle group in the body, pectoralis major can bear most of the strength output of the upper body, so we can see that many weight-bearing trainings are mainly based on the strength of pectoralis major. It can be seen that pectoral muscles are particularly important in fitness.

If you want to practice your chest muscles well, it is not only to show your strength level, but more importantly, to make your chest muscles develop a strong shape, such as developing a clearly visible chest midline and showing a square chest. In daily activities, it is not practical to exert strength on the chest muscles, so long-term non-practice will lead to a significant decline in the strength level of the chest muscles. It takes hard training to build big chest muscles.

1. Barbell bench press

Barbell bench press is a common way to train chest muscles, not only for the chest, but also for the shoulders connected with the chest. However, it is worth mentioning that bench press training is a very intensive strength training. At the beginning of training, because of the high intensity, it is best to arrange it in the first training activity, and then the maximum strength level will break out. Not only should you practice your chest muscles, but you should also improve your bench press level.

2. bench press barbell bench press

This kind of training is similar to barbell bench press, but it is also an effective training action for pectoralis major, especially the upper part of pectoralis major. Although the comprehensive training intensity of bench press barbell bench press is not as strong as that of barbell bench press, it is still necessary to pay attention to the choice of weight, which requires great training movements and can touch the chest position when the barbell is put down. Training needs to be done.

3. Dumbbell bench press

Dumbbell bench press is an easy training action to master, and it can effectively stimulate the lower thoracic vertebrae. It is required that the training weight is moderate, and the arms cannot be bent in other directions. When training, the bench press is lowered to the lowest position and the arms are at right angles. In training, try to choose different weights for training, and the weights between groups will increase first and then decrease.

4. Tilt dumbbell bench press

Tilting dumbbell bench press upward is the same as dumbbell bench press, but this training method will have stronger force than lifting dumbbells with the same weight. Tilting dumbbell bench press upwards can train the upper part of chest and increase the thickness of chest muscles. When lifting the dumbbell obliquely, the highest point is probably above the eyes, and the arms should be at right angles when descending. This kind of training can adopt exhaustion training method, and each group can reach the fatigue state of light weight training.

5. Butterfly machine clips chest

If you have done enough barbell and dumbbell training, you can also try the training of fixed equipment. Butterfly machine clamping chest is one of the ways. Butterfly machine can be divided into wide chest and narrow chest. These exercises are mainly aimed at the middle part of the chest, which can stretch the pectoral muscle fibers and promote the fracture and reorganization of the muscle fibers, thus achieving the purpose of increasing the pectoral muscles.

6. The arms of parallel bars are bent

You should know that self-weight fitness can give chest muscle exercise, and parallel bars will give you enough training stimulation. If you are weak, you can use certain equipment to assist. If you are strong, you can also try weight-bearing training, which can have a high training effect.