How to train chest muscles the fastest and most effectively?

Nowadays, young handsome men are caught up in a fitness craze. Almost everyone wants to have strong and toned chest muscles, which is also a symbol of a real man, completely getting rid of the era of weak scholars in the past. Some people develop chest muscles because they exercise regularly. But some people are unwilling to fall behind. As summer is approaching, they want to develop perfect pectoral muscles as quickly as possible. So what is the fastest and most effective way to train your chest muscles? Let’s take a look at the editor’s introduction below.

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. 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.

4. 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.

In addition, while exercising your muscles, don't forget to supplement yourself with high-protein foods. Because protein makes muscles grow, the two complement each other, which will achieve twice the result with half the effort. The intensity of exercise should be suitable for yourself. Don't overwork yourself. Don't increase the intensity because you are eager for quick results, otherwise it will only backfire.