Gym chest muscle training: 3 types of equipment are the most effective
The fast-paced life makes urban men a little overwhelmed. In order to have a good body to cope with the increasing work pressure, most people They all choose the district gym. On the one hand, they do aerobic exercise such as swimming and running to relieve physical and mental fatigue. On the other hand, they also choose some machines to do strength training to strive for a good figure. The chest muscles are the largest muscles in our body, the most conspicuous, and the easiest to exercise. It is also the place that sportsmen care most about.
It is said that chest muscles are easy to exercise because they allow us to exercise anytime and anywhere, such as the simplest push-ups. Do a few sets of push-ups every night before going to bed. After a few months, you will There will be two small steel cannons set up on your chest, making the men around you jealous and the women admiring you. If you feel that practicing so many times every night is not exciting enough, you might as well go to the gym and choose some fitness equipment for specialized chest muscle exercises.
Barbell: Increase chest muscle thickness
If you want to increase muscle mass, barbell exercises are the most important and basic exercises. It is recommended that beginners put barbell exercises in the first step, because the range of movement of barbell exercises is relatively small, so the entire chest muscles must be stimulated from different angles (incline and decline) and using different grip distances. A relatively simple and safe exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase thickness.
First lie flat on the bench with your feet on the ground naturally, then adjust the front and back position of the body so that the eyes are directly under the barbell on the bench press rack . Hold the barbell slightly wider than your shoulders, remove the barbell from the bench press rack, and slowly lower the barbell until your upper arms are parallel to the ground. Repeat this for three or four sets, each set of about 12-15 European push movements, depending on the individual. Physical condition. After you are proficient, you can do the incline barbell bench press, focusing on exercising the lower chest muscles, and the operation difficulty will be slightly increased. Chest 1. Smith bench press
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