How to train square pectoral muscles?

Whenever seeing other people's huge pectoral muscles on TV or in the gym, I believe many men are envious. I really want to have such good muscles. Men with muscles can give girls a sense of security and will be more popular with girls. So, how do you develop square pectoral muscles? What methods can we use to exercise our square pectoral muscles?

1. 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.

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.

2. Arm trainer

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. Bend your arms and bend the spring hard behind your neck. Extend your arms forward, bend the spring upward, and then relax. Bring your arms toward your chest, bend the spring, then straighten them and slowly relax. Stand with your feet hip-width apart and bend your right elbow to bend the spring with your left hand, then bend your left elbow to bend the spring with your right hand. Extend your arms behind your back, hold the spring tightly, then stretch them downward and gradually bend them.

3. 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.

The above three methods can achieve the effect of exercising the chest muscles, but muscle training and weight loss are the same. You must persist in doing it for a long time. Otherwise, if you give up halfway, the fat will disappear soon, and it may also cause an unbalanced rebound of excess fat, which is counterproductive. At the same time, remember to supplement protein after exercising.