What are the chest exercises that build strong pectoral muscles?

Chest expansion exercises, running, push-ups. Because the chest expansion exercise is mainly aimed at the training of the pectoral muscles, it can make the pectoral muscles stronger; Running works the whole body, including the pectoral muscles; Push-ups are also a great way to exercise your pectoral muscles.

Barbell plank bench press bar. This movement is essential for building the pectoral muscles, but you need to have enough arm strength to maintain the tension of the pectoral muscles to train this movement well.

Smith bench press 3-4 sets 8-12 reps, incline dumbbell bird 3-4 sets 8-15 reps, slash bar plate push-up 3-4 sets 2-15 reps, high rope chest clamp 3-4 set 8-12 reps.

Movement 1: Dumbbell bench press.

Mainly for mid-chest exercises. Lie on your back on a flat bench with your feet apart and support the floor, hold the dumbbells on either side of your chest, feel the force of your chest push up the dumbbells to the top, and then slowly lower them to recover.

Movement 2: Chest push in a sitting position.

Mainly targets the pectoralis major muscle. Sit, chest up and abdomen tucked, hold the grip with both hands, breathe deeply to feel the strength of your chest, push your hands forward and exhale at the same time, taking care that the elbows do not need to be fully straightened, and then pause slightly, restore, and exhale at the same time.

Movement 3: Bench press with inclined dumbbells.

Mainly for the upper chest. The movement is the same as the dumbbell bench press, but on a sloping bench.

Action 4, inclined dumbbell flying birds.

Mainly for the upper chest and middle seam. Lie on your back on the inclined bench, hold your chest up and your abdomen, hold dumbbells in each hand and open them on both sides of your parallel chest, feel your pectoral muscles lift the dumbbells upwards to the top of your chest, pause for a while, and slowly recover.

Action 5, parallel bar arm flexion and extension.

Mainly targets the lower abdomen. Hold the parallel bars with both hands while bringing your legs together. Feel the pectoral muscles push your body with both hands, and at this time the body remains leaning forward. Stretch your arms and pause for a moment, slowly recovering.

The easiest thing is push-ups.

The first method is the arm push-up, which will have a significant effect if you insist on using your upper arms and chest for a long time. The second method is the dumbbell bench press, which is more effective with the help of tools.

If you want to make your chest stronger, you can lie flat on the ground, then lift the dumbbells up with both hands, practice 10 12 reps per set, practice 4 sets a day, and you can see the effect after a week.

If you want to train the upper pectoral muscles and make the chest stronger, you can try these movements: dumbbell diamond bench press, dumbbell gluteal bridge support bench press, dumbbell flat bird, left and right chest stretch, seated chest stretch, Swan chest clamp, left and right pectoralis minor muscle stretch, elastic cord horizontal chest clamp, standing resistance band Swan chest clamp and other yoga exercises, are very effective in strengthening the upper pectoral muscles, and can maintain a good upper pectoral muscle curve for a long time.

Barbell bench press. This movement is very effective in strengthening the chest muscles, and it is also very simple, and the effect is excellent.