How to quickly build big pectoral muscles?

It is every man's dream to have strong and sexy chest muscles. Many women like muscular men with well-developed chest muscles. A broad mind is always irresistible to ladies. Therefore, many men choose to go to the gym to exercise their chest muscles. The main method to develop the pectoralis major muscles is the barbell bench press. Other training methods are auxiliary. The following editor will teach you how to train.

Design and practice of bench press barbell:

When doing barbell and dumbbell exercises, the muscles being trained are mainly affected by factors such as the weight of the bar, the way of holding the bar, the grip distance, the lifting angle, the lifting speed and the number of sets, and the pectoralis major is no exception.

The bar diameter of the bench press barbell should be slightly thicker, with an outer diameter of 35-40 mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate pushing the arm up. The distance from the grip to the bell plate should be short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the pectoral muscles and the generation of force couple can be reduced.

The lever must be raised and lowered in the area of ​​the chest muscles being trained (from the diaphragm down to the clavicle up). The chest should be trained from bottom to top and from wide to narrow, that is, first train the lower chest (lying on the side), then train the middle chest (lying flat), and finally train the upper chest (lying on the side). First, use a wide grip, then a medium grip, and finally a narrow grip. Using a wide grip bar will train the width of your chest muscles, while using a narrow grip bar will train the height (thickness) of your chest muscles.

As for the bench press, a short bench is used for the incline bench press (20-30 degrees) and the flat bench press. When pressing, only the upper back touches the bench surface, which can make the chest stand up and increase the unit pressure. Using a seated curved bench (30-45 degrees) for the incline bench press can lift the upper chest and make it horizontal, allowing the barbell to act vertically on the upper chest muscles.

The method of training chest muscles introduced above requires dumbbells. Sometimes we don’t have dumbbells at home, but there are other ways. The editor recommends that you do push-ups, which can be regarded as the easiest way to train chest muscles. Doing push-ups regularly can also maintain the volume of the chest muscles, which is particularly meaningful for middle-aged bodybuilding exercises.