Is the 12-minute chest training method effective?

Male friends have become more and more strict about their body shape. Many male friends want to achieve a stronger effect on their chests which are not broad and strong. This requires special exercise methods to train the chest muscles. The twelve-minute chest muscle training method is quite popular now. So, is this method really effective? The following is a detailed introduction.

To be precise, the twelve-minute chest muscle training method will not achieve obvious results. The main reason is that the training time is too short to achieve significant results. Moreover, the methods introduced may not be suitable for everyone. Therefore, the following will introduce more detailed and diverse chest muscle training methods.

Medicine ball push-ups:

Medicine ball push-ups require a lot of balance and coordination, which can be a big challenge. Place a medicine ball on the floor and get into a close-stretch push-up position with your hands on top of it. The ball should be aimed at the center of your chest. Quickly release the medicine ball and do a push-up, returning to the starting position when your chest touches the medicine ball. This is a complete action.

Wide Grip Bench Press:

Utilizing a wider grip than the standard shoulder-width grip on the bench press can reduce triceps involvement. The triceps no longer play a leading role in the exercise. The chest muscles need to work harder to unleash more power. Normally, when lying on your back with shoulder width apart, the effects of the triceps and chest muscles are equal.

Rope climbing:

You might not think of this as a chest exercise, but rope climbing can put new demands on your pectoral muscles. The chest press can cause tendinitis, so it's very good to mix up your push and pull movements by doing some close-grip pulldowns and then rope climbs. Because the shoulder is already flexed, this is a new way to engage the muscle fibers in the lower pectoralis major.

Adjust your fly form:

Make sure your shoulder blades are retracted, not thrust forward. When your shoulders are forward, your pecs are in a shortened position, and when you retract your shoulders, your pecs are in a longer position, allowing for more explosive power and better shape.

In fact, if you want to train your chest muscles, you don’t necessarily have to do it through the time-limited method of training chest muscles for twelve minutes. There are many ways to train chest muscles. The choice mainly depends on your personal physical condition. If you are a thin male friend, you should not exercise excessively and should choose an exercise method that your body can accept.