Girls gym chest training equipment

Nowadays, many female friends go to the gym to exercise their bodies. Generally, the activities for exercising the body are yoga and chest exercises. The equipment for chest exercises include flat bench press and dumbbell fly, etc. These equipment can exercise the pectoralis major muscles, and improve the firmness and expansion of the chest by exercising the elasticity of the pectoralis major muscles. However, these chest exercises require everyone to persist in exercising in life to achieve them.

1. Flat bench press

First, when we do this exercise, lie on the flat rack with your upper body and push your legs against the ground. Tighten your back and shoulder blades, keep your waist close to the board, tighten your core, lower your hips, and feel the power in your chest. Girls can start with a small weight or an empty bar when doing this exercise and slowly adapt to the process.

This exercise is a great way to work out the entire pectoralis major muscle. Stretch your arms straight and push up a little faster, but lower them slowly above your chest. Push fast and lower slowly, and master the rhythm.

2. Dumbbell Fly

First, lie on the incline board with your upper body and push your legs against the ground. Keep your back and shoulder blades tight, and your waist pressed against the plate, tightening your core. Hold dumbbells with both hands (women can start with small weights). Find the feeling of chest power, concentrate the power on the chest seam, control the dumbbells to slowly lower down, and when tightening, it will be like hugging a tree. Pay attention to your breathing rate.

3. Cable chest press

Standing cable chest clamp can be divided into three exercise methods according to the different positions of the pulley on the machine: high, flat, and low. Of course, each position exercises different parts of the body and force points. Now we will focus on the high-position cable chest clamp exercise for the subpectoral muscles.

First, we stand with our front and back feet as the stability point, leaning forward slightly, and keeping our upper body straight. Bend your arms and tighten your back when pulling them back. Your arms should be at a suitable angle to your upper body, and don't pull them back too far to avoid injury. When doing this movement, you can also have the same feeling of hugging a tree as the dumbbell fly, which can sculpt the middle seam of your chest very well.

4. Push-ups

This is one of the most commonly used exercise movements, and it can be done anytime and anywhere, whether in the gym or at home. This movement can exercise our pectoralis major muscles very well. When practicing, spread your arms as wide as your shoulders, put your arms in a push-up position, put your toes on the ground and tighten your abdomen. Slowly lower your body while keeping your spine straight.

After doing a few sets of push-ups, we can also choose to do kneeling push-ups. Kneeling push-ups require you to use your knees as support points, cross your legs, support your body with your arms, tighten your core muscles, and keep your head to your knees in a straight line. The rest of the movements are the same as push-ups.