What works best for chest muscles

Dumbbell exercise 1Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove.

Action: Hold the dumbbells in both hands on the bench, place the dumbbells on the shoulders, palms facing up, push the dumbbells up until the arms are straight, stop for a while, and then slowly reset. Tip: Push up and down in an arc to allow the pectoralis major muscle to be fully contracted and fully extended.

2.Incline press: Mainly exercises the upper pectoral muscles.

Movement: The essentials of the movement are the same as the bench press, the difference is that the bench surface is adjusted to a 30 40 degree inclination, and the bench is done by reclining on it.

3.Lying flat birds: mainly practice the middle groove of the chest.

Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral muscles are contracted to lift the arms in an arc to restore.

4.Supine straight arm pull-up: the best movement to expand the ribcage and train the pectoralis major and serratus anterior muscles.

Movement: Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell to the back of the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit.

Note: To prevent injury, the speed of the decentralization process should not be too fast.

Use dumbbells to make flying birds tear the chest and clamp the chest, this is more useful, and the protein should keep up, and the effect is better.

This is my workout plan, and one of the items can work the chest muscles, and you can also pull the horizontal bar.

1.Push-ups 100, three sets.

2.Press your back 100 times.

3.Press your legs for 2 minutes.

4.Tension device 40, two sets.

5.Squat 10 on one leg for a total of 20 reps.

6.Depressed for 2 minutes.

7.Run on the spot with high leg lifts, one set of 50 reps, two sets.

8.Free punches, 200 times.

9.Press your legs for 2 minutes.

10.1 and a half points for handstands, 1 point for two groups. Half a point.

Go up on the parallel bars, hang your feet in the air, and do a curved arm extension.

The best way to practice your chest is to bench press and bird.

Here's how to train your pectoral muscles:

1. Lie flat on the instrument and hold the dumbbells in both hands and lift them from both sides to the middle.

Specific movement essentials: When the hands are open, be sure to let the pectoral muscles be in a relaxed state, rather than transitioning outward to stretch the pectoral muscles again. The frequency of the action should not be too fast, generally a group of actions in 5 or 6 seconds is sufficient.

No less than 20 reps per workout.

2. Lie flat on the instrument and hold the dumbbells in both hands and lift them up.

Note that you must warm up in advance before exercising to keep your body active. Don't stay on top when lifting up, and fall down after lifting, don't be too fast. The time of each exercise should not be too short, otherwise it will not have an effect, generally a workout should be done at least about 30 times, and you should insist on exercising every day.

3. Hold the dumbbells with both hands and bend down at 90 degrees to lift the dumbbells to both sides.

When exercising, you should pay attention to the balance of your body and don't lift the dumbbells for too long, because the exercise is the pectoral muscles, as long as the pectoral muscles are stretched.

One is to supplement nutrients, especially protein, and then concentrate the protein on the muscles in the chest.

Personally, I think the most effective way to exercise is to lift barbells or dumbbells.

If you have the conditions, you can use the barbell to do bench press, push three sets each time, each group of 8-12 pushes, and the weight is the limit to what you can bear.

It's best to ask a friend to help you at first and avoid getting hurt.

If this method is persistent, the pectoralis muscles can develop rapidly. Then make a bird with dumbbells, which can modify the shape of the chest and continue to exercise the pectoral muscles.

The muscles in the chest are the fastest push-ups. The muscles in the abdomen are the fastest with sit-ups. The muscles of the arm are the fastest at lifting dumbbells. Absolutely.

Methods of exercising the pectoralis major muscles: 1. Do push-ups (raise the feet so that the body is at 45 degrees, and take slow and in place as the standard when doing it);

Do crouches every day, divided into ten sets of fifteen, no more than one minute between them.

Ways to train your pectoral muscles.

1. Raised push-ups. Preparation action: Put your legs on a high place, the height is 30-50 cm, and you can also land on your knees and support the ground with both hands, and the specific specifications are similar to step 1.

2. Standard movements of elevated push-ups. This is similar to step 2, press down and hold up, repeat. In a set of 20, recover for 30 seconds after doing one set, and then do the second set.

3. Recover for 30 seconds between each set, and do 2 sets for each action. After the 2 sets are done, stand up and recover for 30 seconds, and then move on to the next movement.

4. Kneeling push-ups, first of all, let's talk about the preparatory action. Keep your hands on the ground, your knees on the ground, and your feet naturally crossed. The distance between your hands is greater than the width of your shoulders, so be ready for the move.

5. Formal action of kneeling push-ups. The body is pressed down as much as possible, it is best to keep the chest close to the ground, and when the lowest point is reached, the body is propped up, pay attention not to be too fast, basically complete a beat between 2-3 seconds, the so-called a beat, is the body to press down and hold up once.

6. Kneeling distance push-ups in a group of 20, recover for 30 seconds after completing a set, and maintain a prepared posture when recovering, which is the posture of step 1, but do not need to press down. After 30 seconds, do the second set, the steps are the same as the first set. Both sets are done and stand up to recover for 30 seconds, and after 30 seconds, they are ready for the next move.

7. Shoulder-width push-ups. The method of this movement is the same as that of kneeling, except that the distance between the hands is the same as the width of the shoulders. It is also a set of 20, and it will recover for 30 seconds after doing a set.

1.Do push-ups every day, the number should gradually increase, to group, such as a group of 20, you can rest for 1 minute after each set, for example, you have done 2 sets today, you have to try to do 3 sets tomorrow, 4 groups or more the day after tomorrow, you must do more and more, so that you can break through the limit, if you can persevere, generally after 2 weeks, the chest muscles will have obvious changes.

2.The correct posture of push-ups, there is no uniform rule, generally the legs should be straight, and the distance between the hands should be changed, for example, narrow push-ups (the width between the little fingers of the two hands is about the same as the width of the shoulders), wide push-ups (the distance between the thumbs of the two hands is greater than the width of the shoulders), high push-ups (the position of the feet is higher than the head, if there is no equipment, the feet are generally resting on the stool, you may not be used to it at the beginning, but you will get used to it after a few times).

3.Dumbbells are also a good equipment for exercising chest muscles, as long as you insist, the effect is also very good, dumbbell exercise is also to be grouped, generally 10-15 for a group, do many groups every day.

4.There are many ways to exercise dumbbells, the most common ones are front raises and side raises, and there are many other postures.

5.Tensioner, if you have this, pull a few if you have time, if you want to exercise international muscles, you must insist, you can't fish for three days and dry nets for two days.

6.During exercise, diet is more important than exercise, the main component of muscle is protein, so be sure to eat more high-protein foods during workout, preferably animal protein, such as beef, chicken, eggs, pork can also be, plant protein: tofu.

The best way to do this is to do push-ups.

RLX is very simple, stick to doing push-ups and sit-ups every day, just do it once a day, and do as much as you can. Also supplement with nutrients such as protein powder TWR50