There are many movements for chest muscle-building training, and in the training movements, each movement has a good effect. Therefore, when we are building chest muscles, we can choose movements to build chest muscles. I believe many people don’t know the exercises. So, what are the chest muscle building exercises? Let’s take a look below.

Chest muscle building exercises

1. Flat dumbbell fly

< p> 3~5 groups, 8~12 in each group; you can use a lighter dumbbell weight at the beginning to master the essentials of the movement. Keep your elbows slightly bent at a fixed angle, lower them to the back plane, and lift them up like a hug. Just like a big tree, instead of going straight up and down, press along a certain arc to feel the stretching and contraction of the chest muscles. When you stretch your arms and open your arms, exhale; when you relax, inhale. Exercising the chest muscles well can make the pectoralis major muscles stronger and more powerful, and stimulate the growth of the chest muscles.

2. Butterfly flying bird

The straight arm movement is more effective than the conventional bent arm movement. Sit on a stool and straighten your arms. The fists are forward and the forearms are against the arm block. In this way, the arms can be crossed in front of the chest, and the amplitude is naturally larger than the arm bending action. Hold for 1-2 seconds while crossing your arms and contract at the top. Try to squeeze the mesial seam of the chest muscles as much as possible to force them to "stand up". Number of practice groups: 3 to 5 groups, 8 to 12 in each group.

3. Parallel bar arm flexion and extension

Tips for lower chest fitness bar: Clamp your elbows, lean your upper body forward, retract your chin, hold your chest slightly, and maintain it no matter where you start or end. In this position, do not place the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

Points to note when exercising chest muscles

When we exercise your chest, you should pay attention to feeling that it is your chest muscles that are exerting force to complete the exercise, not your arms or any other muscle parts. .

Pay attention to the small detail of peak shrinkage. Many bodybuilders I see do bench presses during exercises. After pushing up the barbell, they immediately move down and then move on to the next exercise. They do not allow the muscles to maintain contraction for a few seconds when pushing up to the top, and the exercise effect is very bad.

Don’t mention that your posture must be in place during exercise. If your posture is not correct, then the excitement of exercise will be out of the question. You have to do enough homework before you start exercising, and you have to know every move in your exercise plan. You can'tChecking them one by one during exercise will make your practice very inefficient.