A man's place must be big enough to be attractive

For most bodybuilders, the pectoral muscles respond faster and are easier to train than other parts of the body. This is mainly because the pectoral muscles are composed of white muscle fibers. This type of muscle is characterized by fast contraction speed and strong anaerobic glycolysis ability. In other words, they are easy to "pump up."

Another reason the pectoral muscles grow so quickly is that they are rarely put under much stress in everyday life, so when they are forced to lift heavy weights, their growth explodes. Some theorists believe that the pectoral muscles grow faster simply because they are close to the heart and have a fast blood supply. Anyway, if pectoral muscles are so easy to grow, why do so few people have nice looking ones?

The main issue is not in getting more size, but in the way and method of training the pectoral muscles. We've all seen people whose pectorals are bloated, bulging, or sagging. This is the result of incorrect chest muscle training methods.

The pectoralis muscles run across the upper part of the rib cage and should appear board-like - broad, tall, and strong. Although muscle shape is largely determined by genetics, the goal is to make the pectorals as square as possible. This requires balanced training.

As mentioned earlier, because the pectoral muscles grow quickly, you should not train more than once a week (about 20 minutes) to achieve this goal. But this time make sure to do it the right way.

When training fast-twitch muscles, it's best to use compound movements. This means using basic movements that allow for heavy weights. Compound movements not only put more stress on the target muscles, but they also stimulate many balancing muscles.

The opposite of compound movements are isolation movements. These movements are used to train a specific part of a muscle to enhance the detail of the muscle. The best example of a compound movement is the bench press.

The bench press is a simple exercise, but it also requires proper technique and balance. It also involves many "auxiliary" muscle groups, such as the triceps, serratus anterior, and anterior deltoid. It’s its simplicity that makes it so effective. But there are some caveats, as you’ll see below.

Using free weights to do bench presses is different from using machines to do bench presses. In order to maintain the correct movements, more nervous system involvement is required, which is more conducive to anabolism. But the bench press counteracts some of the movement to a certain extent because the body is fixed. If the weight is too heavy, the deltoid muscles will fatigue first, so many people suffer shoulder injuries when doing bench presses.

Given the bench press's effectiveness, it's often considered the best exercise for training the chest muscles. This idea, coupled with people's pursuit of it, has led many bodybuilders to use the bench press as the "main" exercise for training their chest muscles. After all, when someone wants to know your strength, the first question they ask is always: "How much can you bench press?"

Unfortunately, over-reliance on the bench press can lead to narrow, sagging, and extremely unbalanced pectoral development. In order to get really nice looking pecs, you have to combine isolation and compound movements in the correct order. And you should also keep your bench press to a minimum.

The following course combines all the necessary elements for complete chest muscle training. Be quick when practicing, but be mindful of your movements. A little tip. If you're training while watching TV or listening to music on headphones, you're not paying full attention. Stay focused!

1. Dumbbell Fly

This is undoubtedly an isolation movement. Its function is to warm up and allow the muscles to do some preparatory exercises. It’s also a great stretching exercise. Lie on a flat bench and raise two dumbbells above your head with your palms facing inward.

Let the dumbbells drop to your sides, keeping your arms slightly bent. Then lift up and repeat 10-12 times. There is no need to use too much weight for this exercise. The dumbbell fly is not an exercise for building big muscle mass. It simply prepares the muscles for the upcoming impact. Do 2 sets and then move on to the next exercise.

2. Dips and extensions

This is the best exercise for developing your chest muscles. Not only is it a compound movement, but moving the body in space further enhances the training effect. All of these types of movements are better than pushing or pulling the barbell. This is why squats are so much more effective than leg presses. As long as the body moves through space, more muscle fibers are stimulated.