There are special movements for chest muscle training, and we usually choose to do them in the gym. Because if you want to build good-looking chest muscles, you need equipment to help you. Gym equipment is diversified and abundant, so we can do more effective exercises here. So let’s take a look at how to exercise your pectoralis major muscles in the gym?
1. Supine Barbell Bench Press
This action needs to be completed while lying flat on a bench. At the beginning, we grab the barbell with both hands and place it above our chest, with our legs spread and placed on the long bench. Both sides of the stool. At this time, we adjust our breathing and use our chest muscles and arms to push the barbell upwards. Pay attention to keeping it parallel and upward until our hands are straightened and the barbell reaches the highest position. At this time, we retract the barbell to the chest position with both hands. The distance between the two hands is wider than the shoulders. During the retraction movement, our forearms are almost vertical. We can complete 10 exercises in one movement and can perform 3 groups each time.
2. Sitting chest press with machine
Sitting chest push with machine also requires equipment to assist us in completing the movements. At the beginning, we sit on the stool of the chest press and straighten our back and legs. Open it. At this time, we hold the handles on both sides of the chest press with both hands. After we have adjusted our breathing status, we use force to open the chest press to both sides. Use your arms and chest muscles to exert force at the same time, and try to open the chest press as much as possible, then retract your arms and start the action again. Complete 15 reps each time, and you can do three groups at a time.
3. Supine dumbbell fly
Supine dumbbell fly also requires us to complete the action on the bench. At first, we lie flat on the bench and hold the dumbbells on our chest with both hands. In the forward position, after we adjust our body condition, we open our arms to both sides until our arms and shoulders form a straight line, like a soaring bird. This can stretch our chest muscles and achieve the effect of exercise. When the arms are straightened, we retract the movement and complete it again. Each time we perform 15 movements, we can perform three groups.
The above is an introduction to how to exercise the pectoralis major muscles in the gym. These methods are relatively effective and can well stimulate our pectoral muscles, thereby achieving good exercise effects.
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