What is the best way to exercise your chest muscles?

Nowadays, many girls prefer boys with pectoral muscles, and boys also pursue a body with pectoral muscles, so many male friends usually try to exercise their pectoral muscles, but most people may fall into misunderstandings during the exercise process, and may be too eager for quick results. Not only will this not allow you to train your pectoral muscles, but it may also be bad for your body, so you must know some effective ways to exercise your pectoral muscles.

1. The main method of developing pectoralis major

The main method to develop the pectoralis major is the barbell bench press, and other training methods are auxiliary. Because the size of the muscles trained is directly proportional to the weight lifted. The weight of the bench press barbell is relatively much larger than that of the dumbbells. It is very difficult to do bench presses or flyes with heavy dumbbells.

2. Design and Practice of the Bench Press Barbell

When doing barbell and dumbbell exercises, the muscles being trained are mainly affected by factors such as the weight of the bar, the way of holding the bar, the grip distance, the lifting angle, the lifting speed and the number of sets, and the pectoralis major is no exception.

The bar diameter of the bench press barbell should be slightly thicker, with an outer diameter of 35-40 mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate pushing the arm up.

The distance from the grip to the bell plate should be short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the pectoral muscles and the generation of force couple can be reduced.

3. Breathing for the Bench Press

Inhaling when exerting force can increase the amount of myoglobin that stores oxygen and muscle glycogen that supplies energy, expand the muscle capillaries, and facilitate exertion.

If you exhale while exerting force, you will be deprived of oxygen and insufficient muscle glycogen energy supply, which will reduce muscle strength and the number of muscle fibers involved in exerting force will also decrease.

4. Push-ups

When there are no barbells or dumbbells, push-ups can be considered the easiest way to train your chest muscles. Doing push-ups regularly can also maintain the volume of the chest muscles, which is particularly meaningful for middle-aged bodybuilding.

The method introduced by the editor above is relatively simple. Although it is simple, it is very effective, so you must exercise regularly. In this way, you will see small results in a short time. When you see that you have pectoral muscles, I believe you will feel very happy, but you must not give up just because you have a little pectoral muscle, because the perfect figure is maintained by constant and unremitting exercise.