Men's fitness: How to train men's chest muscles

　　How to train men’s chest muscles: push-ups

　　Push-ups can exercise The muscles in the arms and chest are well known. Push-ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the chest muscles. The main muscle groups exercised by push-ups are the pectoralis major and triceps brachii. It also exercises the anterior deltoid, serratus anterior, coracobrachialis and other parts of the body. Push-ups are a basic exercise in daily exercise and physical education classes, especially in military physical training.

　　Support the body with both hands, with the arms perpendicular to the ground, and the legs stretched behind the body. Rely on the hands and the toes of the two feet to maintain balance. Keep the head, neck, back, buttocks and legs in a straight line. The whole body is straight and rises and falls levelly. Bend both elbows outwards and lower your body almost to the floor. Tighten your abs and keep your body in a straight line for one second, then return to your original position.

　　According to research, regular strength training such as weightlifting and push-ups can not only strengthen bones and muscles, but also improve blood vessel elasticity, increase blood flow in the limbs, and lower blood pressure, which is beneficial to cardiovascular health. healthy Very useful. If you can insist on doing 15-20 push-ups every day, you can protect your blood vessels.

　　However, the editor reminds that practicing push-ups should be done step by step, from easy to difficult, from less to more, and from light to heavy. According to your own physical condition, choose appropriate exercise methods and control exercise load.

　　Be prepared and relaxed to prevent injury and muscle stiffness. Finger poses, high fives, and weight-bearing exercises are prohibited for the elderly. This method is prohibited for patients with heart disease and high blood pressure.

　　How to train men’s chest muscles: arm strength machine

　　Arm strength machine, also known as grip bar, is a kind of exercise equipment used to exercise arm muscles and forearm wrist flexors. It has certain risks. According to the amount of force required during use, it is divided into different levels, generally divided into 20, 30, 40, 50, and 60KG levels.

　　Bend your arms and bend the spring firmly behind your neck. With your arms forward, bend the spring upward, then relax. Bring your arms toward your chest, bend the springs, then straighten them, and slowly relax. Stand with your feet apart, bend your right elbow and bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand. With both arms behind you, hold the spring tightly, then straighten down and gradually bend. Arm strength is about quantity, not weight.

　　The editor reminds you that before use, please check whether the connecting parts of the arm strength machine are firm and not loose. When using, please put the safety belt on the handle of the arm strength machine around your wrist. Please choose an arm strength machine that suits your physical level to avoid straining your muscles.

　　When using it, you should choose a relatively spacious place to exercise to avoid hurting people by letting it go. It is recommended that children under 12 years old not use arm strength equipment. When using, it should be done at a constant speed.

　　How to train men’s chest muscles: barbell bench press

　　Set the angle of the inclined board at 30 degrees to better stimulate the chest muscles. If it is greater than 30 degrees, the weight will act too much on the front deltoid muscles. First use a smaller weight to do a warm-up set of 20 times, and then go all out to do 3 sets of formal training sets, each set of 6 to 8 times, and train each set to failure.

　　The editor reminds you to pay attention to controlling the speed when lowering the barbell, preferably slowly and steadily. The highest point should reach the locked position of the elbow joint, but do not stop. In other words, when you reach the highest point, immediately lower the barbell to keep the movement smooth.

　　How to train men's chest muscles: chest clamping with equipment

　　As a multi-joint compound movement, it can effectively grow muscle mass and has many similarities with the barbell bench press. But this unique angle of exercise (at the end of the movement, the hands are close together) can make the chest muscles contract better (focusing on the inner chest muscles).

　　Machine exercises are safer and more stable than free weight exercises and do not require controlling the balance of the barbell. You can feel the muscle contraction and soreness as you push the weight off.

　　How to train men's chest muscles: dumbbell fly

　　Planks and incline dumbbell flyes are the best exercises for developing the outer chest muscles. The width and thickness of the lateral pectoral muscles are very important to the overall pectoral muscle. In order to achieve the best exercise effect, the dumbbells should be lowered as low as possible to fully stretch the muscles. Do not hold the dumbbells together at the highest point, because the dumbbells cannot provide effective resistance to the chest muscles at the highest point.

　　For best results and safety, it is recommended that you complete dumbbell flyes slowly. Do 3 sets, using your maximum weight for 6 to 8 times in each set.