What is the best way to train your chest muscles?

I don't know since when, whether or not a man has pectoral muscles and abdominal muscles has become a criterion for judging whether he has a good figure, so now many men are very much pursuing the training of pectoral muscles and abdominal muscles, but it is not so simple to practice pectoral muscles, and you can't just practice them casually. You must use some necessary methods, so that you can get twice the result with half the effort, so you must know some methods about practicing pectoral muscles.

1. Breathing for the Bench Press

Inhaling when exerting force can increase the amount of myoglobin that stores oxygen and muscle glycogen that supplies energy, expand the muscle capillaries, and facilitate exertion. If you exhale while exerting force, you will be deprived of oxygen and insufficient muscle glycogen energy supply, which will reduce muscle strength and the number of muscle fibers involved in exerting force will also decrease.

In addition, insufficient "burning" of muscle glycogen will produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for the bench press is to inhale when pushing the barbell up and exhale when lowering the barbell.

2. Bench Press Speed

The use of fast contraction (1-2 seconds) and slow stretch (2-4 seconds) contradicts Wade's slow continuous tension rule (4 seconds of contraction time and 2 seconds of recovery and stretching time). The author's experience is that the recovery time should be the same as the contraction and lifting time (2 to 3 seconds). Lifting too fast or too slow means the weight you are lifting is inappropriate.

3. The influence of triceps on chest muscles

While training the pectoralis major, you should also strengthen the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop well-developed pectoralis major muscles.

Generally, the weight of the bench press should be three times the weight of the triceps training.

4. Push-ups

When there are no barbells or dumbbells, push-ups can be considered the easiest way to train your chest muscles. Doing push-ups regularly can also maintain the volume of the chest muscles, which is particularly meaningful for middle-aged bodybuilding.

The above are some methods for exercising chest muscles, and these methods are relatively commonly used. Almost everyone who wants to exercise their chest muscles will do these exercises, so you might as well try it. Be sure to warm up before doing chest muscle exercises, otherwise it will definitely affect your muscles, and over time it may cause muscle strain, so you must pay attention.