What is the method for the eight-minute chest muscle workout?

In life, most men may be busy with work every day and do not have much time to go out for exercise. Over time, fat will appear on the body, and fat accumulation will make the body out of shape. Therefore, some exercise methods that do not take much time and are very effective are particularly popular. So, if a man wants to build two pectoral muscles in just eight minutes a day, what is a good method?

Chest muscle training program

If you want to build thickness and size in your pectoral muscles, you should start with the decline bench press. Like most fitness enthusiasts, I also like the flat bench press, but its strength cannot be compared with the incline bench press. It can shape your pectoral muscles from clavicle to sternum and improve pectoral muscle sagging, which is the result of years of flat bench press.

These are two of the tougher workouts of the week, and you're sticking with the bench press and pushups, which gives you more muscle instantly without having to do dumbbell flyes.

Exercise sets and repetitions

Decline Barbell Bench Press 4 6

Flat bench dumbbell press 4 8

Push-ups 4 4/6

Stay for 8 seconds each time. If the reps are too easy for you, add weight with a weighted vest or have a fitness partner follow you with a discus.

Complete the 3 movements in sequence, first warming up with light weights (except push-ups), using 80-85% of your own body weight. After each cycle, rest for 90 seconds. Before you do your next shoulder exercise, always make sure to rest for 48-72 hours. Always make sure to rest for 48-72 hours before doing your next chest exercise.

Chest muscle training plan 2

Most people use heavy weights and low reps when doing the bench press. (Brother, how much weight do you use?) But many fitness enthusiasts develop well-developed pectoral muscles by doing a lot of bench presses. Have you done all of this? Then next, you should exercise your upper chest width through decline dumbbell flyes. Then finish off your chest workout for the week with push-ups.

Exercise sets and repetitions

Bench Press 3 10

Decline Dumbbell Fly 3 10

Push-ups 3 12

Both of these exercise plans only require eight minutes a day at most, and you will see results if you stick to it for a month. And it should be noted that all the movements in the exercise plan must be done separately. Don't be too impatient before moving on to the next set after completing one set of movements. Don't forget to warm up before exercising.