In fact, the main purpose of many people going to the gym is to build beautiful chest muscles. Of course, some people train abdominal muscles, but abdominal muscles are much more difficult to train than chest muscles. After all, they require very high body fat percentage, but chest muscles are different. To train chest muscles, barbells or dumbbells are indispensable. Otherwise, it will be difficult to achieve satisfactory results by relying only on bodyweight training. Today we will take a look at how barbells train chest muscles.

Plate bench press

If you want to develop good-looking chest muscles, bench press is actually the best way to do it. After all, when bench pressing, the main force exerted is the chest muscles. And among all kinds of bench press, the flat bench press can be said to be the simplest and safest, and it is also the most comfortable for the body when doing it. To do this action, first lie on your back on a bench and fix your shoulders in a more comfortable position because they are unlikely to move during the entire exercise. Then place your hands in the middle of the barbell, use your chest to exert force, and work hard Lift the barbell up.

Incline barbell bench press

In fact, the incline barbell bench press and the flat bench press are almost the same. The only difference is that instead of lying on a flat bench, you lie on an incline bench. The preparation posture is the same, that is, you must first find a suitable position for the shoulder blades. position, otherwise the joints may be injured. Note that when holding the barbell, use a narrow grip, so that the chest muscles can be exercised more effectively. When pushing up, you should mainly use the chest instead of the arms, otherwise you will only exercise the biceps.

Decline barbell bench press

The decline barbell bench press is essentially another form of the barbell bench press. Like the first two methods, you also need to lie on your back when doing this movement, but the plane is changed to a decline bench. However, of all the bench press movements, this one is the most difficult to perform. Because it requires greater strength, there is a high probability that the brain will be congested when doing it. Therefore, when doing this action, you must choose a barbell that suits you.