Every man wants to have a pair of powerful and powerful pectoral muscles, but many people are confused at the gym. I don’t know how to exercise the chest muscles. Today, Xiaobian will tell you how to work in the gym. Exercise the chest muscles and combine some of the more common methods of exercising the chest muscles, hoping to help everyone.
Barbell supine
1. Barbell supine press focus on the training part: pectoralis major, while training the deltoid muscle and your triceps. Many bodybuilding champions use the cradle as the main training method for training the chest muscles.
2. Preparation before starting: The body lies flat on a bench stool that is not tilted, and then the feet are completely parallel to the ground. Then hold the barbell on your palms, then hold your hands wide and shoulder width. Just use your hands to pick up the barbell and stretch your arms straight over the chest nipple.
3. The process of action: open the arms to the sides of the body, the two arms slowly bend down, let the barbell slowly fall vertically, pay attention to two 90 degrees (the arm and the arm are bent 90 degrees, the boom Open 90 degrees with the body until the barbell touches the chest position of the body (about 3 cm above the nipple line). After finishing, push up to the opening position and repeat.
4. Training points: Remember not to arch your hips or hips or suffocate, doing so will make your muscles out of control, it is dangerous.
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