Now more and more people are joining the ranks of fitness. Many people join fitness in order to make their bodies look better. Some people also choose fitness because they want to be healthier. However, for junior bodybuilders, it is not easy to make their muscles bigger, especially if they want to exercise chest muscles, but there are ways to do it. So let’s take a look at how junior bodybuilders can make their chest muscles bigger!
1. Push-ups
Push-ups are a kind of exercise that everyone is very familiar with, and they are also a very common exercise. They can be seen in many daily sports. Moreover, push-ups can actually exercise other places besides our chest, such as shoulders. It is a more versatile exercise because it affects the muscles of the chest, hands and our backs. The practice of push-ups is also very simple. You only need to place your hands on the floor, keep your body straight, touch your feet with your toes and lift your head up, and then look at the ground. At this time, our actions are Now that it's done, it's time to start exercising. When we breathe, walk close to the community with both arms, and then slowly lower the body to the lowest position, and then exhale, and then keep the body in its original state. Such repeated practice can make everyone's chest get better. of exercise.
2. Decline push-ups
Sister Xia's push-ups are actually a type of push-ups, but there are certain differences between this action and push-ups, and the parts exercised are also slightly different. Everyone knows that push-ups can exercise many parts, while decline push-ups are an exercise developed for the chest, so they can exercise our chest more effectively. The essentials of the action are actually not particularly difficult. In normal push-ups, the toes are placed on the floor, but in this push-up, both feet are placed on a chair for support. The distance between the two hands is still the same as the shoulder width, and then the body should be supported on the floor to maintain its usual state. After that, the movements we do are still the same as ordinary push-ups. Repeating the movements can provide a good exercise. It’s just that this action exercises everyone’sChest.
3. Barbell bench press
The barbell bench press should be an action that many people are familiar with. Especially if you use a barbell, the exercise effect will be better, so many people will use this method. This action can not only help us exercise the pectoralis major and chest muscles, but also exercise our shoulders and upper arm triceps. Therefore, this exercise is also very suitable for everyone. The exercise process is actually very simple. After spreading your feet, lie flat on the board, and then hold the barbell with both hands. When holding the barbell with two hands, the gap between the two hands should be greater than the width of the shoulders. , slowly place the leader's trunk a little above the collarbone. At this time, the two arms can slowly push up until the arms are straight. At this time, the chest is the upright pectoralis major muscle, which needs to be tightened. At this time, we can exhale, and then when our arms return to bending, we can return to the original movement and inhale.
The three movements mentioned above are very helpful for everyone to exercise their chest. Friends who want to exercise their chest can give it a try.
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