What movements can train good chest muscles in the gym Ask for answers from fitness coaches and othe

In the gym, the equipment for exercising the pectoral muscles are: large equipment: physical training machine, ten-person station, treadmill.

Small instruments: barbells, rubber-coated dumbbells, impregnated dumbbells, cement dumbbells (this part is more effective with some supine use.)

In terms of action: the main thing is to exercise arm strength and upper body movement to forge, but the effect of comprehensive training should be good! If you go to the gym, the trainer will give you a satisfactory answer, hehe.

Bench press in three directions, one must not be missing, otherwise the pectoral muscles will be triangular and ugly.

Finally, parallel bars are also very important, you can't do these movements at first, but you can complete the training after half a month.

Dumbbell oblique birds are best for stretching the pectoral muscles and are important.

These are just the basics, but the basics have not begun, and it is useless to talk about them later.

Fitness basic movements: bench press, deadlift, squat, the latter two cannot progress if you do not train your pectoral muscles to a certain extent.

Because your body doesn't have enough reserves.

If you do these movements well, you don't need to be taught by anyone, because you have already learned a lot and know how to practice them yourself.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Sit-ups and pullers.

If you want to achieve the purpose of muscle growth through gym training, then you need to meet two conditions, the first is resistance training, which is often called strength training. The second is a reasonable diet plan.

Resistance training development method:

Resistance training for muscle building requires a complete training plan, and the most common beginner trainer program is to train the main muscle groups throughout the body in a seven-day week, with a weekly cycle.

Daily Training Goals:

The general training method is to train the pectoralis major muscle group on Monday, the latissimus dorsi in the back on Tuesday, rest on Wednesday, continue to work on the pectoralis major on Thursday, work the deltoid muscle on Friday, work the leg and arm muscles on Saturday, and rest on Sunday.

In the week's training plan, you can see that Wednesday and Sunday are rest periods, which can effectively improve and accelerate physical changes in the combination of work and rest.

Diet plan. Protein intake:

If you want to adjust your body through diet, you must first meet the high protein intake during the diet, which is the main building block of muscle. Protein intake comes mainly from fish, lean meats and eggs, which are rich in protein.

Carb supplementation:

In addition to protein, carbohydrates are important substances that make up the body's tissues, and are involved in the composition and various activities of cells, as well as providing energy for the body.

After making a scientific training plan and having a reasonable diet plan, the only thing left is to stick to the plan, and you can achieve very satisfactory results in as little as 3 months.

The second type: tension device cross chest. Workout Areas:

Lower pectoralis major muscle, middle pectoralis muscle. Fitness effect: The congestion effect of this action is obvious, use light weights many times, keep your elbows slightly bent, lower your head and hold your chest, and try to squeeze your chest muscles at the apex of the action.

Number of practice sets: 4 6 sets of 20 each.

Pose 8: Bracket push-ups. Exercise site: medial and lateral pectoralis major muscles. Fitness effect: increase the circumference of the pectoralis major muscle, this action can increase the fullness of the muscles relatively quickly Number of exercise sets: 3 5 sets, 10 20 in each group.

2.Exhale when the force sinks or restores upward; Inhale before sinking or reducing.

The best way to exercise your pectoral muscles is a barbell press, if you feel that the inside is not developed enough, you can change the distance between the hands of the bar, the hands should be held a little narrower, or use the method of reclining press, or the method of lying on the back dumbbell bird.

Hold the side of the dumbbell with both hands, lift up and down, 3 groups a day, 50 groups, after all, the chest muscles are not easy to practice, it is only recommended; Breast enlargement is also good.

Of course he wants to shout at you to send him the money, hehe, what knowledge does he not learn from books, just buy a book and read it yourself.

Gym consultation trainer is best!

Practice diligently every day, and you can't go wrong with consulting a personal trainer!

Bench press: Ah, I've been pushing for a month, obviously.

The most convenient and easiest way to exercise your pectoral muscles is to do push-ups, and you can do a few if you don't have to.

Weekly plan:

Monday: Six sets of 15 push-ups with 40 seconds of rest between sets. After push-ups, rest for 2 minutes, perform flat lying birds, dumbbells can be selected 5kg each, three sets, 12 in each group, and rest for 30 seconds between sets.

After flying the bird, rest for 3 minutes and perform sit-ups, three sets of 20 each, with a 40-second rest between sets. After sit-ups, rest for 3 minutes and perform a bench press. The bench press weight is one-third or one-quarter of your body weight.

Three sets of 12 with a 40-second break between sets.

Tuesday: Jog for 15 minutes at a speed of 4 to 6 kilometers per hour. Rest for 2 minutes after jogging, sit-ups, five sets of 20 each, 40 seconds rest between sets.

Wednesday: Repeat Monday action.

Thursday: Repeat Tuesday.

Friday: Jog for 30 minutes at a speed of 4 km/h.

Saturday: Lying down to the bird, 5kg of dumbbells each, three sets, 15 in each group, 30 seconds of rest between sets, bench press directly after the bird ends, the bench press weight is a quarter of your own body weight, continuous bench press, until you can't do it. Rest for 3 minutes with sit-ups, three sets of 20 each, 40 seconds rest between sets.

Rest for 5 minutes, then repeat the bird with the bench press.

Closed on Sundays. Note:1Monday, Wednesday, and Saturday are plenty of exercise time, so remember to warm up early.