What is the best way to train chest muscles?

I believe that every male friend wants to have strong pectoral muscles, but thinking about it is useless. The key is whether we can take action to exercise. There are generally ways to train chest muscles in daily life, such as lifting dumbbells and doing pull-ups. As long as male friends can persist in practicing in their daily lives, they can quickly develop chest muscles. Let's let male friends know what is the best way to train chest muscles.

1. Incline bar, dumbbell bench press. Why do some people have practiced for a long time but have no obvious effect? ​​It means that the action needs to be improved. First, pay attention to the key points of the action. Get rid of the habit of doing bridge press. Otherwise, it will become similar to flat bench press. The exercise part will be moved to the middle and lower chest. Second, if the full action is not effective, consider half-action, while focusing on the upper chest, and increase the weight appropriately. Ask your companions for protection or assistance. Third, if the barbell does not work well, you can use dumbbells as the main method.

Here is a little trick: when lowering the dumbbells, don't go in a straight line. You can curl your wrists slightly to make the route slightly C-shaped. This will create a component in the tangent direction and add it to the cross-section of the upper chest. The key point is that the attention must be focused on the cross-section of the upper chest. And imagine the tendons and veins bulging and being well congested to enhance the training effect.

2. Upright bar dumbbell press, without a belt, with a load of 6-8 reps per set. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "cover" the exposed clavicle.

3. Bench press. Due to differences in body structure and flexibility. If doing the incline bench press has little effect, you might as well use the flat bench press to develop your upper chest. The key points of the action are: place the barbell on the neck when lowering the barbell, focus on the upper chest, and then put a wooden block under the bed to make it have a small inclination angle of 5-10 degrees. To help you lift your chest.

4. Forward push-ups. Raise your feet and lean your body forward about 10 degrees, but no more than 15 degrees, otherwise the focus of force will shift to your shoulders. You can ask a partner to add weight plates to your upper back.

5. Straight-arm machine pec press. Straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold your arms for 1-2 seconds, reaching peak contraction. Try to squeeze the chest muscles as close to the middle seam as possible to force them to "stand up".

6. Cross the tensioner, stand under the tensioner frame, hold the handles with both hands and do chest squeeze movements, fully cross your arms, instead of separating them as soon as they touch. You can do one set with the left arm on top and the other set with the right arm on top, or alternate between the arms. Do 8-12 sets.

7. Close grip bench press. It is possible to use a larger load for exercise, but the range is limited, and it has both advantages and disadvantages. It needs to be combined with other methods to achieve good results.

If male friends want to develop more perfect pectoral muscles, you can practice according to the methods introduced in the article. If you persist in practicing for a month, you will see your pectoral muscles. As for exercising the chest muscles, as long as we don't be lazy in normal times and make good use of the methods introduced in the article, we can complete it by doing it for enough time.