~ Best Chest Exercises for Beginners / วิธีการสร้างกล้ามหน้าอก สำหรับผู้เริ่มต้น ~ [English]
___________________________________________________________________________________
1. Pushup
How to do it: Start on all fours and place your hands directly underneath your shoulders,
keeping your arms straight. “Think about tightening your glutes while initiating the movement
by bending your elbows,
keep your hips in line with your shoulders, and lower as close to the floor as possible.
2.Dumbbell floor press
How to do it: Grab your dumbbells with an overhand grip. Sit, then lie flat on your back on
the floor or a mat. Plant your feet on the floor and bend your elbows so your arms form 90° angles.
3 Cable chest press
How to do it: Evenly position the cables at about chest height on a cable machine. Take hold of the handles,
and stand so you’re facing away from the machine. Pull the handles close to your chest, then step into a split
stance to create a solid base.
cr.mensjournal.com/health-fitness
~ Best Chest Exercises for Beginners / วิธีการสร้างกล้ามหน้าอก สำหรับผู้เริ่มต้น ~ [English]
___________________________________________________________________________________
1. Pushup
How to do it: Start on all fours and place your hands directly underneath your shoulders,
keeping your arms straight. “Think about tightening your glutes while initiating the movement
by bending your elbows,
keep your hips in line with your shoulders, and lower as close to the floor as possible.
How to do it: Grab your dumbbells with an overhand grip. Sit, then lie flat on your back on
the floor or a mat. Plant your feet on the floor and bend your elbows so your arms form 90° angles.
How to do it: Evenly position the cables at about chest height on a cable machine. Take hold of the handles,
and stand so you’re facing away from the machine. Pull the handles close to your chest, then step into a split
stance to create a solid base.