How to build chest muscles in one month?

When summer comes, if a boy can wear a T-shirt and show off his chest muscles, I think this should be the proudest thing. But some boys nowadays often deal with books, mobile phones and computers, so it is impossible for them to have developed pectoral muscles. It’s summer vacation now, you can practice the exercise methods below. After school starts, your chest muscles will be completely different.

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

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. Take a break after finishing and do several sets a day.

2. 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 position and contract for a while

3. 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)

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

4. 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.

5. In fact, exercising muscles means slightly damaging the muscle tissue and then repairing it. Keep in mind that it is a minor injury and all exercises should be done in moderation. Muscle repair takes a certain amount of time, so the author recommends that you practice every other day.

Although this is a quick way to train your chest muscles, you can't give it a halfhearted approach. You must persist in doing it to see results. While exercising, if you can fully replenish your body with nutrition and eat more protein, the protein will be converted, so that the chest muscles will appear faster.