As a personal trainer for more than 15 years, I was often asked which best exercises train the basic muscles of the chest.
The main pectoral muscle is called the first chest, and it is located on the upper front of the chest forming the anterior wall of the armpit. This is a very powerful muscle, which can show great strength and respond to heavy loads during training.
The most famous exercise on the trunk and what is usually used in circles for the body is the rod for the bar. The used barbell is usually an Olympic bar, whose weight is 20 kilograms. The bar has equal weights added to it from both sides.
Then the client lays down on the bench and holds the bar over the chest at arm’s length. Their wings are slightly wider than their width of shoulders.
Then the client begins to lower the bar to the chest, keeping the forearms upright, and the elbows under the bar. When the bar touches the chest, the customer presses the bar into its original position.
This motion is performed for a given number of repetitions in the set.
The next exercise I’m going to describe is a hollow bell.
This time the resistance comes in the form of two silly bells. Deaf bells come in different weights from a couple of kilograms to 100 kilograms each.
The client again lays down on a flat bench and holds silly bells at arm’s length, palms facing each other. The movement is initiated by bending the elbows and lowering the deaf bells in a wide arc until your hands are on your chest.
At this stage, your muscles in the pectoral muscle should be stretched.
The client is then instructed to return the dumb bells to their original position, drawing them into the muscles of the chest and clutching their hands until the dumb bells reach the chest.
Another wonderful exercise on the chest is a tested and reliable push.
This can be used to achieve muscular endurance since many repetitions are needed. Although external weights can be added to repulsion, it is usually considered an exercise for body weight.
It can be performed with toes or making it a little easier by playing it from the knees. In any case, the setting for the hands should be the same. Which is with hands that are wider than the width of the shoulders, and the fingers are directed forward.
The downward movement is initiated by bending the elbows, but at the same time keeping the forearms in an upright position. Once the chest is lowered a few inches from the floor, the movement is cancelled, and the client pushes his body off the floor.
Although there are hundreds of different exercises on the chest, I find that these 3 constitute a large number of exercises on the chest, which I assign to my clients. I encourage you to perform these three exercises.