How to exercise the chest, there are some exercise methods, and these exercise methods all have very good exercise effects, but some exercise effects are good, and some exercise effects are average. I believe that the method of training the chest muscles is still the best. Does anyone know what methods there are. So, what are the best ways to train your upper chest muscles? Let’s find out together below!

Dumbbell Front Raise

At the beginning we stood upright with our chest raised and abdomen on the ground. Hold a dumbbell in each hand on both sides of the body to maintain a naturally relaxed state. At this time, we adjust our breathing and lift our arms forward and upward, keeping the body and arms in a vertical state, and our hands are always straight and in contact with the ground. Keep parallel, and insist on this action for 30 seconds in one group. You can perform 5 groups every day, which can effectively exercise our chest, because the chest is in a clamped state at this time.

Incline Rope Fly

In the Incline Rope Fly, we have to lie on our backs on an inclined chair, allowing our bodies to relax naturally. At this time, we hold the rope with both hands and adjust our breathing. Let our arms stretch the rope to both sides, and try to keep the arms open until the hands form a straight line, so that our arms can exert maximum force. At the same time, it can stretch our chest muscles and open them to both sides of the arms, thereby exercising the chest muscles. Complete a set of 30 actions at a time, and you can perform three sets each time.

Push-ups

Speaking of the best freehand exercise method for chest muscles, the first recommendation is push-ups, because push-ups are relatively simple movements and are familiar to us. This movement is not very difficult. . Initially we use the palms of our hands and toes to support our body off the ground and maintain balance. Next, we bend our elbows and open them to both sides so that our body can be closer to the ground and keep it parallel to the ground, and then stretch our arms upward some, but not completely straight, and at the same time lift our body up a little. Keep repeating this up and down movement, completing 30 push-ups in one group, and you can perform 3 groups a day.

Pull-ups

The pull-up movement is also an effective freehand exercise for us to exercise the chest muscles, but please note that the pull-up movement here is a wide-grip pull-up, that is, our hands When grabbing the bar, your hands should be wider than shoulder-width apart. At this time, we use our arms to lift our body off the ground, and then transfer the force to the chest position, using the chest to exert force, so that our body can be lifted upward until our head can leave the horizontal bar.Until then, relax and let our body come down and start the action again. A group of 15 should be completed at a time.

Chest clamping with a tensioner

The chest clamping action with a tensioner is mainly to exercise the position of our chest muscles, especially our upper chest muscles. At the beginning, we hold the ropes on both sides of the chest clamp with both hands. The body is in a bent-over state, and the arms are open at this time. After we adjust our breathing, we exert force toward the center and tighten the arms to keep our chests clamped as much as possible. Then slowly open your arms, relax them, and start the movement again.