1. Parallel bar arm flexion and extension

As a warm-up for the chest, the main focus of this exercise is to build the lower chest. The elbows are clamped, the upper body is tilted forward, the chin is retracted, and the chest is slightly included. This position should be maintained at the beginning or end. The bottom of the action should not be placed too low to avoid too much pressure on the shoulder joint.

2. Barbell bench press

This exercise can exercise the whole chest circumference, and different holding distances of barbell will cause different stimulation to the chest muscles. Compared with the shoulder, if the grip distance is slightly smaller than the shoulder, the middle pectoralis major muscle will be exercised. If the grip distance is the same width as the shoulder, the whole pectoralis muscle will be exercised. If the grip distance is slightly wider than the shoulder, the outside of the pectoralis muscle will be exercised. If the grip distance is a little wider, the exercise of the posterior deltoid muscle will be emphasized.

3. Upward inclined dumbbell push

It is a useful method to exercise the upper pectoralis major muscle to enlarge the movement of the oblique dumbbell push. Compared with barbells, the advantage of dumbbells is that there is no limit of horizontal bars. Chest exercises with dumbbells can fully stretch the pectoralis major muscle. However, the exercise here needs to pay attention to the fact that the dumbbell cannot be lowered too low, otherwise it will easily lead to chest muscle injury.

The angle of the oblique plate is controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior bundle of deltoid muscle will be greater, which will affect the force of the pectoral muscle.

4. Cross clamp chest of stretcher

This movement mainly exercises the lower pectoralis major and the middle pectoralis. Use the method of light weight multiple times, try to keep the elbows slightly bent, and ensure that the head is lowered and then the chest is included.

5. Downward dumbbell push

Exercise the lower pectoralis major. Idea: put the dumbbell or barbell down on both sides of the lowest rib, not on the middle of the pectoralis major muscle, so as to avoid pressure on the shoulder joint.

6. Butterfly flying bird

Butterfly flying birds can exercise the separation of chest groove. Adjust the height of the seat, keep the handle and shoulder at the same height, and keep the arms bent. Note: the opening degree of the two arms should be controlled well. It is OK to open them to the back plane. Do not open them too much, otherwise it is easy to hurt the shoulder joint. When starting exercise, the weight should not be too heavy. Stop for 3 seconds during adduction to fully squeeze the pectoralis major muscle.

7. Position of feet

The two legs are separated at an angle of 45 degrees and placed flat on the ground for strong support. If you step on the bench, the stability will be poor. You need to share part of the strength to control the stability of the core muscle group. In this way, you can not exercise the chest muscle with the maximum strength. Don't lift your hips and waist off the stool.

8. Flat dumbbell flying bird

As an end action of the chest muscle training. Use light weight, keep the fixed angle of slight bending of both elbows, and put it down on the back plane. When lifting, it is like holding a big tree, not straight up and down. Push it along a certain arc to feel the stretching and contraction of chest muscles.

Benefits of chest muscle exercise

It can increase vital capacity and strengthen physique. The details are as follows:

1. Prolong life span and cooperate with smoking cessation

2. Strengthen myocardium, improve cardiopulmonary function and reduce static heart rhythm;

3. Recovery ability of static rhythm after exercise;

4. Improve self-health consciousness and body self-protection consciousness;

5. Reduce triglycerides, improve liver function and improve body acidity;

6. Improve the blood pumping capacity of the heart and improve the blood circulation of the body;

7. Improve the transport capacity of oxygen in the body;

8. Increase the hemoglobin content of blood and increase the number of capillaries

Diet during exercise of chest muscles

1. Eat more carbohydrates

Such as cereals steamed bread, corn, oatmeal and so on.

2. Eat more eggs

Eggs should be well cooked. If they are raw, they will not only lack nutrition, but also bring bacteria into the body, affecting the normal growth of muscle groups. For example, steamed eggs should be steamed thoroughly.

3. Properly supplement protein powder

Because muscle is mostly protein, it needs high protein to repair and grow after exercise. So if you want to grow muscles faster, you should take protein powder appropriately.

4. Fat beef

Fat beef is high in protein, and after acid removal, it has no burden on the body. Moreover, beef has a low fat content and is the preferred food to promote muscle growth.

5. Fruits and vegetables

When eating fat beef, add some vegetables and fruits to supplement vitamins. It can promote muscle growth, such as oranges, pineapples, strawberries, broccoli, lettuce, green vegetables and so on.

Conclusion: exercise of chest muscles can prolong life, and men can cooperate with smoking cessation, strengthen the heart muscle, improve the cardiopulmonary function, reduce the static rhythm, improve the blood pumping capacity of the heart and improve the blood circulation of the body. It can be said that there are many benefits. Male friends can exercise their chest muscles by means of upward inclined dumbbell push, cross clamp chest with thruster, butterfly flying bird, barbell flat bed push and so on. I believe it will be effective if you stick to it.