The chest muscle is a very large muscle and is mainly divided into three parts: the upper, middle and lower parts. The training methods for different parts are also different. You cannot exercise different parts based only on the method of exercising the chest muscles. For example, when we exercise the upper chest muscles, we must focus on this aspect so that we can achieve effective exercise. Let's take a look at the best way to train the upper chest muscles.
Dumbbell Incline Bench Press
This action is when we lie on our back on an incline bench To complete the exercise, we first lie on our backs on a bench with our legs spread wide, holding a dumbbell in each hand on our chest. When our body condition is adjusted, we push up with both hands parallel until our arms are straight, then retract the arms and start the movement again. Insist on completing about 20 to 30 reps each time, complete three groups at a time, and the interval between each group can be 60 seconds. Note that the inclination of the chair is best between 45 degrees and 60 degrees.
Seated Bench Press
At first we sit on the equipment. At this time, we lean back, but we must keep our body straight. After adjusting our breathing, we hold our hands Hold the handle next to it, and at this time adjust our body to press forward with force, so that our arms can be straightened forward, and the equipment is also forward at this time. When the arm reaches the limit, bend the elbow and retract the arm, and complete the action 30 times in a row. You can do three sets of actions each time. This action is safe, reliable and can effectively exercise chest strength.
Smith Bench Press
This movement is difficult because our body is tilted downward and our head is facing down. We begin by leaning on the bench with the barbell on the machine. At this time, we open our hands slightly wider than our shoulders and hold the barbell with both hands. After we adjust our body condition, we bench press upward until our arms are inclined upward but in a straightened state, and then lower our arms. Restart the action.
The above are effective ways to exercise our upper chest muscles. Although the movements are not very difficult, they can effectively exercise this part of our muscles, thus making our figure more and more perfect.