What are the fastest ways to build chest muscles?

Are you still envious of others' eight-pack abs? For men, the degree of muscle development of a man often has a certain correlation with his attractiveness to women. More and more women want to find a muscular man, which will make them feel more secure. Do you want to be this kind of man? Do you want to have more pectoral muscles and be envied by more people? Here, I will teach you a few tricks.

1: Barbell and dumbbell training mainly affects the muscles being trained 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.

A relatively simple and safe exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase thickness. First lie flat on the bench press with your feet naturally placed on the ground, then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench press rack. With your grip slightly wider than your shoulders, remove the barbell from the bench press rack and slowly lower it until your upper arms are parallel to the ground. Repeat this exercise three or four times, with each set doing about 12-15 European push-ups, depending on your physical condition. Once you become proficient, you can do the decline barbell bench press, which focuses on training the lower chest muscles and increases the difficulty of the operation slightly.

2. Push-ups

There are some rules to follow when developing abdominal muscles, and that is the world-recognized push-up. It also doesn't require a lot of space or time to practice. Just do 20 push-ups every day before going to bed. Because too many of them can easily make people feel bored, I recommend wearing headphones and playing some music at the end.

3. Pull-ups

To do this exercise, you need to use bodybuilding equipment during the day. Many communities have these fitness equipment, such as uneven bars. These are great for doing pull-up exercises. Suffice it to say, it's good news if you can maintain a good number of pull-ups.

4. Chest Press

This equipment is specifically designed for practicing chest muscle separation. Compared with other methods of exercising chest muscles at home, the effect of this equipment is very targeted.

The methods I introduce to you are all very useful. They are not only simple but also very easy to operate. If you are busy with work and don’t have time to go to the gym, the first few methods can be done at home. If you have the time and interest, I still recommend that you go to the gym, because it will make you more motivated and help you meet more friends.