How to train chest muscles and arms

When doing fitness, the body can be divided into several major muscle groups. The training methods of each muscle group are also different, so we must also treat them differently when doing muscle training. In particular, different muscle groups require different equipment and methods. We must pay attention to this when we train. Many friends also do it separately when training. How to train chest muscles and arms? Let’s take a look below.

Chest muscles:

1. Dips and extensions:

As a warm-up for the chest, focus on building the lower chest.

Action points: squeeze your elbows, lean your upper body forward, tuck your chin in, and slightly hold your chest. Keep this position at the beginning and end. Don't lower the bottom of the action too low to avoid putting too much pressure on the shoulder joint.

2. Bell flat bench press:

Builds up the entire bust circumference. Different grip lengths have different stimulation focuses. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle.

arm:

1. The best muscles to train are the biceps and deltoids. Use appropriate dumbbells and do pull-ups and push-ups.

Do 3 sets of dumbbells, 8-12 times per set, and rest for 1-2 minutes between each set. Pull-ups and push-ups can exercise the chest and back to enhance the stimulation effect.

2. If you don’t have dumbbells, you can simulate a dumbbell with one hand and apply pressure to the other hand. The effect is also good, but the disadvantage is that it is not as fast as dumbbells and is not large in size. The advantage is that there will be no injuries and the lines will be clearer.

3. You can hold the dumbbells with your forearms and swing your wrists until your forearms feel sore and swollen. You can also make fists with your bare hands, doing so for one or two hundred times in a row with all your strength. Then rest and pinch again one or two hundred times.

4. For the triceps, use dumbbells and lift them up above your head. Then bend your elbows and let the dumbbells hang behind you. Then lift them up again and return to the top of your head. Combine with push-ups.

Through the above introduction, we know how to train the chest muscles and arms. We must pay attention to the correct methods and movements when training, and also pay attention to using the correct equipment when exercising. Another thing to note is that after training, we must pay attention to the rest time of the muscles, which is generally appropriate for three days.