Training the chest is very beneficial. Among the chest training movements, some are very effective and some are average. Of course, no matter what the movements are, they are all good. I believe many people still know what the chest training movements are. What are the actions? So, what are some simple and effective chest training exercises? Let’s take a look below!

Butterfly Curl

Keep the handle at the same height as your shoulders. Keep your arms slightly bent, and be careful not to open them too much (just open them to the back plane) to avoid hurting the shoulder joints. Don't weigh too much. Pause for 3 seconds when adducting to fully squeeze the pectoralis major muscles.

Take a natural breath every time. The body must be straight without the help of external force. Use the pectoralis major muscles to exert force when clamping inward, and be gentle when relaxing and restoring.

Lie on your back and pull up with bent arms

Lie on your back on the bench, with your head slightly exposed from the end of the bench, your legs bent, your feet slightly wider than shoulder width apart, and your whole feet supported on the ground. Relax your lower back, sink your buttocks, and lift your chest and abdomen. Bend your arms, cross your hands at the top of your head and hold the inside of one end of the dumbbell with your palms facing upward and the dumbbell drooping.

While holding the bell in both hands, slowly bend your elbows and lower them toward the top of your head. Gradually bend your elbows until your upper arms are in a horizontal position, and the angle between the upper and lower arms is about 100 degrees to 120 degrees. At this time, the pectoralis major muscles should be fully expanded, the chest should be expanded, the abdomen should be tightened and the waist should be relaxed, and the buttocks should be sunk. When the dumbbell reaches its lowest position, use the strength of your pectoralis major and latissimus dorsi muscles to lift the dumbbell along the original path until your arms are straight in front of your chest.

Pectoral arm flexion and extension

Use the widest distance between the parallel bars to hold the parallel bars. Straighten your arms and support them on the parallel bars. Bend your legs naturally, overlap your feet, and relax and sag your body; do not deliberately sag. Lift your chest so that the lower part of your pectoralis major muscle is perpendicular to the ground. Round your back, lean forward, put more tension on your chest muscles, and keep your chin close to your chest; stretch your feet forward in front of your body instead of bending your legs backward to prevent deceptive movements. This is an extremely valuable move and the ultimate chest builder.

Bend your arms at the elbows to lower your body to the lowest point, then take a deep breath. When breathing, use your arms to push your body up. Then inhale as you fall, and repeat the exercise again.