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To own a muscular and healthy chest, you need to have an exercise regimen that is suitable for you. So chest exercises for all levels are essential for gym goers.1. Chest exercises for beginners
1.1 Push-ups Push-ups are one of the simple exercises for beginners. You can do this exercise anywhere with 15-20 reps per set. Push-ups help build strength, and are the best endurance exercise for chest muscles.
1.2 Leaning dumbbells Place a bench so it's at a 45-degree angle. Lie on a bench with a dumbbell in each hand with your elbows 90 degrees bent. Lift the dumbbells up until your arms are straight. Then lower the dumbbell back to the starting position.
Starting to work out on a flat bench can be quite difficult and confusing for those who are just starting out in the gym. So, you can do the exercise on an incline to make the transition a little easier.
1.3 Resistance band exercise Hook two resistance bands to a stationary post behind you. Hold the remaining ends of the ribbon straight to the sides with your arms. Slowly bring your arms together in front of your chest, keep your arms straight for a few seconds, then slowly bring them back to the starting position.
The use of resistance bands will create maximum tension when performing the movement and less risk of injury when at the tension point of the exercise. This is a safe and effective way to help build chest muscles.
MORE: 10 exercises to reduce underarm fat
Chống đẩy là một trong những bài tập đơn giản cho người mới bắt đầu
2. Moderate chest exercises
2.1 Barbell bench press This is the best pectoral strength-building exercise for the experienced. Start performing the movement in a supine position on a bench, holding the barbell wider than your shoulders, and slowly lower it to your chest. Then, push the bar up, doing quick ups and slow downs. Repeat the movement 8-12 times each set and pay attention to use the appropriate weight.
2.2 Cable Crossover Cable Crossover is a standing cable pull exercise with specialized gym machines. This is the exercise that works the most on the pectoral and secondary muscle groups such as the back shoulders and abs. Done correctly will help you build muscle strength and create a large chest muscle mass, muscular body.
Cable Crossover exercise standing pull cable has a fairly simple impact, easy to practice and very suitable for those who have experience in training and want to increase the intensity of exercise. Note that you should choose a moderate weight and then gradually increase it.
2.3 Press-ups are one of the best chest exercises if you want to really challenge yourself. Place your abs on the ball and your hands on the floor. Bring your arms forward and roll your body until the ball is under your toes and arms. Keep your arms wider than shoulder width. Inhale, and at the same time bend your elbows to lower your body in control. Then exhale and extend your arms to push back.
2.4 Flying dumbbells Prepare two dumbbells and a flat bench. Lie on your back, holding dumbbells above your chest with arms extended toward the ceiling. Keeping your elbows slightly bent and your back against the bench, lower the dumbbells to your sides as far as you can. Pause for a moment, then bring the dumbbells back together above your chest. This is an indispensable exercise for those who want to build muscle. Set goals for your training to achieve good results.
Nằm ghế đẩy tạ luôn là một bài tập yêu thích của hầu hết mọi người
3. Advanced chest exercises
3.1 Barbell Bench Press Lying on a bench has always been a favorite exercise for most people. You can do it with wide handles, do 20 reps to warm up, then gradually increase the weight. Try your best to push as many times as possible.
Lie with your back straight on a straight bench, grasp the bar with both hands, lift the bar from the frame and straighten your arms above your chest, elbows locked. From the starting position, inhale and begin to slowly lower the dumbbell until the bar touches your mid chest. Pause for about 5 seconds, pushing the bar back to the starting position as you exhale, while focusing on pushing up with your chest muscles. Lock your hands and squeeze your pectoral muscles at the top, hold for 1 second and then slowly lower.
3.2 Incline Dumbbell Press Incline Dumbbell Press is a very good upper chest exercise, helping to shape the curvature of the upper chest area. Choose a difficult weight and do 10-12 reps in one set. Round two keep the same weight but push as much as you can until you can't push anymore. Make sure your elbows don't drop lower than your shoulders when performing and keep your chest muscles tight throughout the exercise.
3.3 Clap press-up The hand clapping movement is a plyometrics movement that engages fast-twitch muscle fibers, stimulating growth in areas where other exercises don't. From the top press, lower until your chest almost touches the ground, then push up with enough force to give you time to clap and bring your palms to the floor.
In short, in order to train chest to achieve the results you want, you need to build a suitable training regimen. Upper chest exercises are best for all levels and are essential for gym goers. Exercise regularly to have a firm and healthy chest.
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Reference source: coachmag.co.uk
