1. Push-ups:
Push-ups are a common action in our daily life, and this action is also an effective action to exercise our chest muscles. Many friends will also use it as a warm-up exercise before playing. First, you need to support your hands and feet on the ground to make your body appear in a straight line, and then bend your elbows to make your body parallel to the ground as much as possible. A group of movements can complete more than 30, which can play a good role in exercising chest muscles.
2. Bend over the barbell and press:
Bending with a barbell is a very effective chest exercise. First of all, you need to bend over and lie on the bench, and your legs naturally hang down on the floor. At the beginning of the action, we fixed the barbell above our chest. When we adjust our breathing, we can start to exert our strength and push the barbell up. Note that at this time, our elbow is 90 degrees. When we push the barbell up, we should try to open our arms to both sides and lift them up. Then slowly take back the action and start again.
3. Sitting chest pusher:
Sitting chest pusher, from the name, we know that it must be a very effective chest exercise equipment. First of all, we need to sit up straight on the sitting chest pusher and try to adjust our breathing. Hold the handle of the chest pusher with both hands. When the action begins, we need to hold the handle of the chest pusher and try to open it to our sides. We can obviously feel the feeling that our chest is stretched. This action is very effective exercise for the chest. 4. Long distance pull-ups:
If you want to exercise our chest muscles, you can do it through long-distance pull-ups, which is also relatively simple. At first, we opened our hands slightly wider than our shoulders, grabbed the horizontal bar and let our bodies leave the ground. Then at this time, we lift the whole body with our chest instead of our arms until our head can leave the height of the horizontal bar, then relax and let our body down, and repeat this action at least 10 times at a time.
5. Bend over the dumbbell bird:
Bending dumbbell bird is a very effective action to exercise chest muscles, which needs us to finish on the bench. At first, we lay prone on the bench with a dumbbell in each hand. Our legs can hang naturally on the ground. At the beginning of the action, we hold dumbbells and open our hands like a bird. The more we open, the better. Until our arms are backward, they can reach our shoulders and chests. At this time, our arms are in a parallel state, and then we start the recovery action, which needs more than 15 at a time.