How can I make my chest muscles bigger?

Many male friends usually hope to have healthy pectoral muscles, and therefore they do physical exercise for a long time. However, there are always some friends who cannot master reasonable exercise methods. Although they persist in exercising for a long time, it is still difficult to have strong pectoral muscles. Below, the editor will introduce some exercise methods that can be used to train pectoral muscles.

How to train men's chest muscles: push-ups

It is well known that push-ups can exercise the muscles in the arms and chest. Push-ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. The main muscle groups exercised by push-ups are the pectoralis major and triceps, while they also exercise the anterior deltoid, serratus anterior and coracobrachialis as well as other parts of the body. Push-ups are a basic exercise in daily exercise and physical education classes, especially in military physical training.

Support your body with your hands, arms perpendicular to the ground, legs stretched behind your body, rely on your hands and toes to maintain balance, keep your head, neck, back, hips and legs in a straight line, and keep your body straight and level. Bend your elbows out to the sides of your body and lower your body until it is almost close to the floor. Tighten your abs and keep your body in a straight line for one second, then return to the original position.

Research has shown that regular strength training, such as weightlifting and push-ups, can not only strengthen bones and muscles, but also improve blood vessel elasticity, increase blood flow to the limbs, and lower blood pressure, which is very beneficial to cardiovascular health. If you can do 15-20 push-ups every day, you can protect your blood vessels.

But the editor reminds you that you should practice push-ups step by step, from easy to difficult, from little to more, and from light to heavy. According to your physical condition, choose appropriate exercise methods and control the exercise load.

Prevent injuries and muscle stiffness by doing warm-up and cool-down activities. The elderly are prohibited from using finger-style, clapping, and weight-bearing exercises. This method is contraindicated for patients with heart disease and hypertension.

How to train men's chest muscles: arm strength machine

The arm strengthener, also known as the grip stick, is a piece of sports equipment used to exercise the arm muscles and forearm wrist flexors. It is somewhat dangerous. It is divided into different levels according to the amount of force required during use, generally divided into 20, 30, 40, 50, and 60KG levels.

How to train men's chest muscles: barbell bench press

Set the angle of the incline board to 30 degrees to better stimulate the chest muscles. If it is greater than 30 degrees, too much weight will be placed on the anterior deltoid. First, do a warm-up set of 20 times with a smaller weight, and then go all out to do 3 formal training sets, 6 to 8 times each, and train each set to exhaustion.

When male friends first start exercising, they must pay attention to the intensity of the exercise and not rush it, especially when using equipment. They should also consider the weight that the body can bear to avoid damaging the shoulder blades. If you want to have better-looking pectoral muscles, you must persist all year round so that you can last longer.