What are the three most important parts to practice in the gym? I believe many people will say loudly: abdominal muscles, chest muscles and arms, because these three parts are symbols of whether you are strong or not, especially chest muscles. For many men, it's even more important to develop the pectoral muscles than the abdominal muscles, so there is a saying that Monday is the International Chest Training Day. However, do you have to use dumbbells or barbells to build strong and full chest muscles? Of course not! Because these two are free-weight instruments, it is relatively difficult for beginners to master stability. Therefore, this article will teach you how to use three kinds of fixing devices to train full and thick chest muscles.

If you want to train the pectoral muscles like the Roman breastplate, you only need three fixing machines. The pectoralis major is divided into three muscle bundles: clavicle/pectoral rib/abdomen. 1 cable station basically all gyms should have this equipment. It can train almost all muscles by using the combination of rope and pulley and the change of angle. Especially pectoralis major, which needs angle training most, is the most suitable. Whether you want to practice upper chest, middle chest or lower chest, you can complete more than 90% of pectoralis major training courses by adjusting the height of the rope and crossing the rope. Remember a trick here: cross the rope from low to high to practice the upper chest, cross the lower chest from high to low, and cross the middle chest forward at waist height.

We use movies to understand Cable's practice from high to low:

We use movies to understand cable's method from low to high:

Through this movie, we can understand the working principle of cables from the middle to the front:

2 Sit on the chest pusher This is a * * * equipment that is very suitable for beginners. Some gyms will also classify this * * * equipment into two types: upper * * and peaceful * *. Basically, it is very effective for the * * * degree and strength improvement of chest muscles. When in use, it is only necessary to adjust the chair so that the handshake height is aligned with the left and right lower positions of * * *. Then, don't lock your elbow when pushing to the top, then inhale and slowly push your hand back to the starting position.

We use movies to understand the practice of sitting posture:

3 Butterfly Swimming Machine When we notice the basic upper, middle and lower chest training of pectoral muscles, don't forget the concentration and division of the middle career line. We can use the butterfly swimming machine to do chest training with this concentration and division. First, the back is straight and close to the back of the chair, the forearm is close to the machine handle vertically, and the upper arm is parallel to the ground. Inhale when exerting force, clamp your arms to the middle with chest strength, make the handles on both sides meet as much as possible, pause for about 2-3 seconds in the middle, and feel the contraction of chest muscles.

We use movies to understand the practice of butterfly machine: