How to train the chest, there are many training movements, and there are many benefits in the training movements. Some people will make plans to better train their chest. Of course, doing so can help people achieve their goals better. So, what about the four-workout version of the girls’ fitness chest training plan? Let’s find out together below!

Monday: Push-ups

When it comes to the best freehand exercise method for chest muscles, the first recommendation is push-ups. , because the push-up movement is relatively simple and is a movement we are familiar with, so the difficulty of this movement is not high. 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.

Tuesday: Bent-over dumbbell fly

The bent-over dumbbell fly is a very effective exercise for chest muscles. This action needs to be completed on a bench. We started by lying on the bench, holding a dumbbell in each hand. The legs can hang naturally on the ground. At the beginning of the movement, we hold the dumbbells in our arms and open our hands, just like a flying bird. The more open the better, until our arms are back, we can stretch our shoulders and our chest, our arms are in a parallel state at this time, and then the recovery movement starts again, and more than 15 reps need to be completed at one time.

Thursday: Plank support

This training of plank support is actually a test of everyone’s endurance, because after completing the standard movements, we have to maintain this position all the time. move. In fact, the training of plank support is specifically aimed at our chest muscles, so the stimulation of the chest muscles is relatively large. It is also very suitable for girls to do this training, which can help everyone improve their comprehensive sports ability. This exercise is very similar to push-ups, and the only difference between push-ups and this exercise is that push-ups use your palms to support the floor, while this exercise uses your elbows to support the floor. But another difference is that this training does not require back and forth movement. You only need to support your body and stay still, and try to persist until exhaustion.

Friday: Seated Chest Press

Seated Chest Press, fromJudging from the name, we know that it must be a very effective device for exercising our chest. First, we need to sit up straight on the seated chest press and try to adjust our breathing. Hold the handle of the chest press with both hands. When the action starts, we need to grasp the handle of the chest press and try to open the chest press to both sides of our body. You can clearly feel our chest being stretched. This action is a very effective chest exercise.