How do men exercise their chest muscles?

How do men exercise their chest muscles?

Nowadays, boys will look very strong if they can develop good pectoral muscles, so many boys want to develop their pectoral muscles or abdominal muscles, but they don’t know how to quickly find the correct way to develop their pectoral muscles. Here we will introduce how men can quickly develop their pectoral muscles. The simple method is to do push-ups or lift barbells, or dumbbells.

1. Push-ups 4-6 sets each time, 15-30 reps per set

2. Dumbbell supine fly 4-6 sets each time 8-12

3. Dumbbell bench press 4-6 sets each time 8-12

(1) Push-ups are a dynamic exercise. Here we introduce a static push-up. When doing push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(2) Stand facing a wall with your arms raised in front of you, until your fingertips are just about to touch the wall but not quite. Stand straight, lean forward, and place your palms against the wall with your fingertips facing upward. Bend your elbows, with your upper arms and forearms at a 90-degree angle, and move your upper body closer to the wall. Keep your arms bent at the elbows to support your upper body, without letting your body lean against the wall. Keep your pectoralis major muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

Chest muscles

Training plan, including: bench press, incline bench press, supine fly, double arm

Support and supine pull-ups. Do five sets of each exercise, 6-8 times per set.

Special note: When doing bench press, I often change the grip of my hands so that both the inner and outer sides of my chest muscles can be exercised.

Movement experience: Incline bench press is to train the upper chest muscles. The supine fly is to train the outer side of the chest muscles (the movement is also stimulated when it is completed quickly).

Stimulate the inner chest muscle). Supporting your body with both arms exercises the lower edge of the pectoral muscles, and the outer side of the pectoral muscles are also stimulated. The supine arm pull-up is

In order to expand the chest cage, it is also the ending action of chest muscle training.

There are many ways for men to train their chest muscles, but it is not easy because many people cannot persist. If you give up halfway, you will not be able to train your chest muscles. With the lessons learned from the past, boys who want to train their chest muscles must persist, reasonably match their diet and exercise time, so that they can train enviable chest muscles. Hope this helps.

<<:  How many pounds are suitable for girls to exercise with dumbbells

>>:  What is the difference between barbell bench press and dumbbell bench press?

Recommend

Is it effective to train abdominal muscles by using an ab wheel?

Having a good figure is the dream of many people....

What exercises can help you lose belly fat?

Nowadays, the pressure of life is getting greater...

How to build muscle

Many people are worried about their body shape. T...

How to lose weight without growing muscles?

Many female friends dream of having long legs, wh...

How to use a fitness treadmill

If you are someone who often goes to the gym, you...

How to Exercise Your Triceps

Nowadays, people not only want to be thin, but al...

What should you pay attention to when running to lose weight

Weight loss is a topic that many people are conce...

How to do bent-over dumbbell concentration curl

Lifting dumbbells is a very simple form of exerci...

Can skinny people gain weight by exercising?

If a person is thinner than others, it may look b...

What are the leg strength training methods

Nowadays, many people have the habit of exercisin...

What are some abdominal muscle exercises that don’t hurt your waist?

Exercise is a necessary means to maintain good he...

Will excessive exercise cause blood in the urine?

Exercise is a very common way to maintain health....

How to lose weight through fitness?

Losing weight is not an easy thing. You must be f...

How to do basic yoga before bed

In life, we may not have so much time to exercise...