How can I develop perfect chest muscles?

For men, having pectoral muscles will make them look more powerful, especially the pectoral muscles of movie stars, which always look very enviable. Many men want to develop perfect pectoral muscles through their own efforts so that they can fully demonstrate their masculinity in life. In fact, exercising the chest muscles requires long-term persistence and sweat. As long as you persevere, the chest muscles are easy to train.

Main movement: The main movement is the most basic and effective movement, generally the flat barbell bench press and the flat dumbbell bench press.

Flat barbell bench press: a classic compound movement, the most classic and effective movement for improving upper limb strength. The movement process is available on the Internet and will not be described here. During training, try to make the barbell touch your chest, with the contact point at the nipples or slightly above the nipples. Use a wide full grip, which means that the thumb also participates in the grip of the bar, also called a ring grip. This grip is safer. Pay attention to the balance of the barbell when bench pressing. There can be a slight pause between times. The pause time is to allow the barbell to return to stability. After the barbell is stable, do the next bench press. Pay attention to the feeling of the chest muscle contraction. Many people report that they can't feel the chest muscle exerting force. In fact, it doesn't matter. The power of the bench press is mainly based on the triceps and anterior shoulder bundle, which will stimulate the chest. Even if you can't find the feeling of the chest muscle exerting force, as long as the movement is correct, it will stimulate the chest muscles. You won't see any progress for a while, so just persist.

Flat dumbbell bench press: Compared with barbell bench press, dumbbell bench press is more free and easier to find the feeling. If you want to compare the advantages and disadvantages of barbell dumbbell bench press, you can say that barbell bench press focuses on increasing your strength, while dumbbell bench press focuses on stimulating your chest.

A comprehensive chest training program, with each set pushed to failure

Push-ups 20 sets

Flat barbell bench press: 5*8-12

Incline dumbbell bench press: 5*8-12

Decline Bench Press: 1*8-12

Dips: 1 to failure

Flat dumbbell fly: 3*12-16

Incline Dumbbell Fly: 2*12-16

Decline Dumbbell Fly: 2*12-16

Machine chest press: 4* to failure

Push-ups 20 sets

Many men already have the perfect body shape. They are tall and have a good figure. With a little exercise, it is easy for them to become a muscular man. However, some people, although in good physical condition, lack perseverance and patience, and always give up completely after two days of exercise. And those men who did not have innate conditions all succeeded after long-term training. What does this mean? If you want to exercise your chest muscles, you still have to persist.