How to train chest muscles

Having pectoral muscles is the dream of many men. Pectoral muscles represent a strong body. If you want to have such a figure, exercising more is the key. Daily exercise is indispensable, and persistence is the most important. Having pectoral muscles will give girls some sense of security. It is very simple to have such a figure. You can lift dumbbells or go to the gym. All kinds of exercises can work on the body's muscles. It depends on whether you can persist. Fitness can not only enhance the body's resistance but also exercise strong muscles.

1. Dips and extensions:

As a warm-up for the chest, focus on building the lower chest.

Action points:

Keep your elbows tucked together, your upper body leaning forward, your chin tucked in, and your chest slightly hunched. Maintain this position both at the beginning and at the end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

2. Barbell flat bench press:

Builds up the entire bust circumference. Different grip lengths have different stimulation focuses. Slightly narrower than the shoulders to train the middle pectoralis major, shoulder-width to train the entire pectoralis, slightly wider than the shoulders to train the outer pectoralis, and wider to focus on the rear deltoid

3. Position of feet:

Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will make your stability worse and require you to share some of your strength to control the stability of your core muscles. This way you cannot exert your maximum strength to train your chest muscles.

Key point: Do not lift your hips and waist off the bench.

3. Incline Dumbbell Press:

Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles.

I hope the above can give you a reference. In short, it takes time to train chest muscles. When training chest muscles, you should also pay attention to the balance and attention to nutrition, eat more high-protein foods, and get enough sleep while exercising. With the progress of society, people pay more and more attention to their figure, and boys want their bodies to be stronger.