With the enhancement of people’s enthusiasm for physical exercise, more and more people have entered the gym. Not only to make their bodies healthier, but also to make themselves more beautiful through exercise. The quick change of oneself and the creation of one’s own fitness goal is to have a beautiful storefront muscle. When talking about the storefront muscle, the first thing that comes to mind is a muscular, seductive, and sense of belonging muscle.

The chest muscle composition is very simple. Generally speaking, when we do chest exercises, we mainly train our pectoralis major, and the serratus anterior and pectoralis minor are less. It is also because the function and visual area of the pectoralis major are not comparable to the latter two. The pectoralis major is a fan-shaped muscle, consisting of two heads, connected to the neck above and to the scapula below.

If you want to know how to exercise the chest muscles in a gym, then today we will introduce to you 4 simple and classic chest training methods. From the upper chest muscle to the middle chest muscle, to the lower chest muscle, and finally introducing the exercise of the serratus anterior, it will help you build the chest muscles you want.

The first exercise is for the posture of the upper chest muscle: inclined dumbbell push-up

The bench press with a barbell is a more classic and reasonable posture for training the chest. This posture uses the inclined column, not only to train the upper chest strike, but also to have a very good stimulating effect on the anterior deltoids and triceps.

The second exercise is for the posture of the middle chest muscle: sitting posture resistance band chest expansion

Adjust the weight and chair height to make the equipment lever and the shoulder parallel, hold the lever with both hands, lean against the equipment chair with the back, keep the back straight, and perform the chest expansion exercise with the resistance band, finally making the arm and body into a straight line. In the past, it could be trained at a high frequency to maintain muscle tension.

The third exercise is for the posture of the lower chest muscle: lower angle dumbbell fly

This posture can not only stimulate the lower chest and deltoids, but also stimulate the anterior deltoids and biceps. When performing the fly action with a barbell, the lower angle is very easy to cause blood clotting, and beginners may feel dizzy after a short time. In the exercise, do according to your strength and do not be greedy for heavy weights. In addition, in order to reduce the participation of the abdomen and feet, it is necessary to ensure that the human body does not sway at the beginning, and let the irrelevant positions remain stationary.

The fourth exercise is for the posture of the serratus anterior: pull down behind the neck with the upper resistance band

The serratus anterior is located on the side, above the external oblique muscle. If well-trained, it will be as seductive and formidable as the gills of a great white shark. When pulling down behind the neck, pay attention to not slouching the shoulders, and the weight should not be too heavy, otherwise it is very easy to cause shoulder ligament strain. Generally speaking, this posture is adopted in a sitting position, and when standing up, remember that the human body should not sway, and it is not advisable to sway the human body to drive the resistance band.