Looking at other people's strong and tangible chest muscles, I envy them, but why can't I practice such chest muscles? It may be that we didn't master the correct method in the process of exercise, and we didn't start training with equipment until we got to the gym. Of course, this targeted exercise can't achieve good results.

In addition to keeping up with the plan, you should also use standard posture in the practice. We should think more about which part of the muscle this action is mainly to exercise. So, how to practice your chest muscles? I recommend four chest exercises to you today. If you master all-around chest muscles, you will not be far away.

First, it is recommended to tilt upwards.

The first action is dumbbell press, but we have to lie in a reclining position. Reclining angle can exercise the upper chest muscles and stimulate the muscle parts better. In order to keep your body balanced, you need to support the ground with your feet, put dumbbells on your thighs with your hands, adjust your posture after lying down, and then lift them. During the whole process, don't move too fast, control the speed and let the muscles feel full stimulation.

Second, birds that tilt upward.

The only difference between this action and the flat bird is that our body angle is different, and we can also burn the upper chest muscles with high intensity. The action is shown in the figure. If you can't control it at first, you'd better not exercise with overweight dumbbells. You can use a lighter dumbbell first, so as to achieve a good exercise effect.

Third, push the barbell piece forward.

The third action is to push the barbell piece forward, which can not only move our chest muscles, but also be used as an action to train the middle seam of the chest muscles. It is very important to choose a barbell that suits your weight. Too much weight will only make you feel tired quickly, but it will not achieve the effect of exercise. Pay attention to the speed when pushing the barbell piece forward, and don't push it too fast. Intermittent group exercises can be used, such as 2-3 groups, each group is about 10- 15.

Fourth, the tension device clamps the chest.

The fourth action is to pull down the chest with a stretcher. After the action begins, keep your hands down and bend, don't straighten completely, just pull them to the level of your chest. Pay special attention not to shrug your shoulders when your hands are pulled up, and pay attention to feel the contraction tension of your chest muscles.

On the surface, chest exercises are all similar. In fact, a small angle change can make you get twice the result with half the effort. At the same time, we should observe and think more. It would be better if there were little friends around to shoot. Master the skills of basic movements, stick to the plan, and you can also develop enviable 3D chest muscles.