What kind of exercise can be done to train abdominal and chest muscles

Exercising abdominal and chest muscles can be achieved through exercises such as abdominal rolling, plank support, supine leg lifts, push ups, dumbbell bench presses, etc. These exercises can stimulate the abdominal and chest muscle groups separately, and require a combination of dietary control and regular training to achieve the desired results.

1. Abduction

Abduction is a basic action aimed at strengthening the rectus abdominis muscle. Lie flat and bend your knees, then tighten your core and use abdominal strength to lift your shoulder blades off the ground to avoid neck compensation. Maintain a brief contraction at the peak of the movement and slowly descend to the starting position. It is recommended that each group complete 15-20 times, and in the initial stage, the difficulty can be reduced by rolling the belly with a sloping board. This action has less pressure on the lumbar spine and is suitable as an introductory training for beginners.

2. Plate support

Plate support can synchronously activate the transverse abdominal muscle and the pectoralis major muscle. Support the ground with elbows to form a straight line of the body, keeping the abdomen tight and the hips sinking to avoid sagging or arching. Maintaining a static state for more than 30 seconds can enhance core stability. Advanced players can try alternating hand lifts or increasing weight. This action has a significant effect on shaping abdominal lines and improving chest muscle endurance.

3. Supine leg lift

Supine leg lift mainly exercises the lower abdominal muscles. Lie flat and slowly lift your legs together to the vertical ground, controlling the falling speed to avoid inertial swinging. Kneeling can reduce difficulty or increase strength with weight-bearing. During the movement, the waist should always be close to the ground, and completing 12-15 times per group can effectively burn deep abdominal fat.

4. Push ups

Standard push ups are classic exercises for training chest muscles with bare hands. The distance between the hands is slightly wider than the shoulders. When descending, the chest is close to the ground, and when pushing up, the pectoralis major muscle is fully contracted. You can focus on stimulating different areas of the chest muscles by adjusting the position of your hands, such as training the outer edge of the chest muscles at a wide distance and training the middle seam of the chest muscles at a narrow distance. It is recommended that each group complete 8-12 standardized actions.

5. Dumbbell bench press

Dumbbell bench press can effectively increase chest muscle thickness and strength. Lie on a flat stool, hold dumbbells with both hands and push them vertically until they reach the highest point, slowly falling down while keeping the elbows slightly below the level of the shoulder joints. You can choose to stimulate the chest muscles comprehensively from different angles such as flat plate, upward tilt, or downward tilt. Using controllable weight to complete 3 groups, 8-10 times per group can achieve muscle building effect.

It is recommended to schedule 3-4 targeted training sessions per week, with 2-3 combinations of abdominal and chest movements selected for each session. Rest between groups should be controlled within 60 seconds. Timely supplement high-quality protein such as chicken breast or whey protein after training, combined with sufficient sleep to promote muscle repair. Avoid training the same muscle group for two consecutive days, and gradually increase the difficulty from low intensity in the initial stage. People with high body fat percentage need to combine aerobic exercise to reduce subcutaneous fat in order to make muscle lines more prominent. When joint pain occurs, adjust the movement mode or seek professional guidance.