What is the best way to train chest muscles?

There are many types of muscles in the body, and the pectoral muscles are one of the very important muscles. However, it is not so easy to exercise the pectoral muscles. It requires our long-term perseverance. I suggest that you should use certain sports equipment to help us exercise the pectoral muscles. Let me analyze the specific ways to exercise the pectoral muscles for you.

Tools/Raw Materials

Sports Equipment

Food (protein)

sports:

1

Do warm-up exercises before each exercise. Just twist the joints.

2

It is well known that push-ups can exercise the muscles in the arms and chest. Personal training method: slow motion, do less, hold on and stay close to the ground for ten seconds, then come up and stay for ten seconds. Repeat this about ten times. After finishing, take a break and then do it again. How many sets a day do (depending on your situation)? I do 4 sets a day (so tiring, right?)

3

Use an arm trainer to train your chest muscles. The author lifts the arm trainer above his head and uses his chest muscles to pull (I don’t know if this is accurate, but it feels good for exercising the chest muscles). Pull the chest muscles to the maximum, then lower them to the chest, and contract for a while (repeat this way)

4

Use a puller to train your chest muscles. I bend downward to train my chest muscles, and bend toward myself to train my arm muscles. Bend the tensioner as much as possible, keep it still, and release it after a while (repeat this several times, rest when you are tired and continue later)

5

Sit-ups can also exercise your chest muscles (but they work your abdominal muscles more). This won’t be introduced in detail.

6

Beating the chest area for a while every day can also effectively exercise the pectoral muscles. I hit my chest muscles with my fists for a while every day and I feel it is quite effective. You can try it. There's definitely no harm in this.

7

In fact, exercising muscles means slightly damaging the muscle tissue and then repairing it. Remember that it is a minor injury and all exercises need to have a degree (within the acceptable range for yourself). Muscle repair takes a certain amount of time, so the author recommends that you practice every other day.

END

Eat (mostly protein)

1

Meat: beef (highly recommended), eggs (highly recommended, cheap and affordable, simple and convenient), chicken, fish,

2

Vegetables: beans (strongly recommended), sweet potatoes (recommended), cucumbers, spinach

3

Fruit: Banana (Highly recommended. People who exercise know that eating a banana before exercise has a very good effect.)

4

Supplementary items: water must be drunk, protein powder (you can buy it if you have the conditions, please use it appropriately

Finally, the editor has some precautions to remind everyone. For example, when exercising, you must pay attention to the amount and not over-exercise, which can easily cause muscle damage. At the same time, you must pay attention to the persistence of your body. Only persistence will be conducive to the formation of muscles.