If you want to increase muscle mass, barbell exercises are the most important and basic exercises.
A senior instructor suggested to the coach that beginners should put barbell exercises in the first step. Because the range of movement of barbell exercises is relatively small, they must be done from different angles (incline and decline) and use different grips. Stimulates the entire chest muscles.
A relatively simple and safe exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase thickness. First lie flat on the bench with your feet naturally on the ground, and then adjust the front and back position of your body so that your eyes are directly under the barbell on the bench press rack.
With a grip slightly wider than shoulder width, remove the barbell from the bench press rack and slowly lower the barbell until your upper arms are parallel to the ground. Repeat this exercise for three or four groups, with each group doing approximately 12-15 European push movements, depending on individual physical conditions. After you become proficient, you can do the decline barbell bench press, focusing on training the lower chest muscles, and the operation difficulty will be slightly increased.
Dumbbell - chest width
Dumbbell exercises require more balance and coordination to control the weight than barbell exercises, and their range of motion is larger, so they can fully stretch the muscles and develop a broad mind. There are two common training movements, flat dumbbell bench press and flat dumbbell fly.
The former is to lie flat on the training bench and hold a dumbbell in each hand. Straighten your arms, raise the dumbbells, palms facing each other, slowly lower the dumbbells until your upper arms are parallel to the ground, then push the dumbbells back to the starting position, and repeat.