How to exercise chest muscles

The so-called chest muscle training mainly involves training our pectoralis major muscles. There are many ways to train, such as doing push-ups or exercising with dumbbells. In reality, the pectoralis major is often trained with dumbbells. The specific training methods are simple to learn and are often easy for beginners to master. Among all the muscle exercises in our body, chest muscle exercise is the simplest. Here we will introduce the exercise methods in detail.

Generally speaking, chest muscle training focuses on the pectoralis major. Flying exercises at various angles and dumbbell bench presses can train most parts of the pectoralis major, while also training the pectoralis minor and serratus anterior. If you want to know more comprehensive training methods for muscles in various parts of the body, please read on: including dumbbell training methods for the pectoralis major, dumbbell, parallel bar and freehand training methods for the pectoralis minor (strengthening is not recommended as it will cause chest deformation) and serratus anterior, and the internal and external intercostal muscles through the variation of sit-ups.

The pectoralis major is located in the upper front part of the thorax and is broad, thick and fan-shaped. Action: Adducts and internally rotates the humerus. If the upper limbs are fixed, you can lift the torso or the ribs to help inhale.

Single-arm lateral raise: hold a dumbbell in one hand, tilt your upper body to the other side (the side not holding the dumbbell), and push the dumbbell directly upward. Keep the load on the serratus anterior area before resuming the press by contracting the serratus anterior. Make sure to lift straight up while contracting your serratus anterior. This will unconsciously make the serratus anterior larger.

Serratus anterior rotation waist, stretch your hands forward holding light dumbbells or barbell plates, keep your arms straight, rotate your upper body from one side to the other, stretch as much as possible, and keep rotating briskly! Do 50 times on each side. Rotational leg raises can be done while hanging from a horizontal bar or on any leg raise machine. The main difference is that the body is tilted to one side, the legs are bent, and the legs are raised to one side until they are in a cross shape with the body, emphasizing the training of the transverse abdominal muscles and serratus anterior muscles. Then repeat the exercise on the other side.

There are generally no special requirements for chest muscle training, and the equipment used for training is simple and easy to find. You can exercise three times a week, and the exercise load can be gradually increased. It is best to find a partner to exercise together, which can increase the fun of exercise and make it easier to stick to the exercise, so the success rate will be much higher.