How to quickly build chest muscles

We all pay attention to our physical health, so that we can have a good body to work and live. As for many male friends, they all hope to have pectoral muscles. In the eyes of most people, men are more powerful. In this way, they can protect more people, which can also make many people envy and admire them. So what are the ways to quickly exercise pectoral muscles? Let’s take a look at some quick ways to train your chest muscles. Let’s exercise together.

Dips:

As a warm-up for the chest, focus on building the lower chest.

Action points:

Keep your elbows tucked together, your upper body leaning forward, your chin tucked in, and your chest slightly hunched. Maintain this position both at the beginning and at the end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

Barbell flat bench press:

Builds up the entire bust circumference. Different grip lengths have different stimulation focuses. Slightly narrower than the shoulders to train the middle pectoralis major, shoulder-width to train the entire pectoralis, slightly wider than the shoulders to train the outer pectoralis, and wider to focus on the rear deltoid

Position of feet:

Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will make your stability worse and require you to share some of your strength to control the stability of your core muscles. This way you cannot exert your maximum strength to train your chest muscles.

Key point: Do not lift your hips and waist off the bench.

Incline Dumbbell Press:

Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles.

Teach you the fastest way to exercise your chest muscles

Decline Dumbbell Press:

Exercise the lower pectoralis major muscles. Make sure to lower the dumbbells or barbell to both sides of the lowest ribs, and not to the middle of the pectoralis major muscle to avoid putting pressure on the shoulder joint.

Butterfly Machine Bird:

Exercise to improve chest separation. Adjust the seat height so that the handlebars are at the same height as your shoulders. Keep your arms slightly bent. Be careful not to open your arms too much (just open them to the plane of the back) to avoid injuring your shoulder joints. The weight should not be too heavy. Pause for 3 seconds when adducting to fully squeeze the pectoralis major muscles.

The above content introduces how to quickly train your chest muscles. I hope that those who want to train their chest muscles and have time can seize the time to exercise. In addition to these correct methods, you must also have a reasonable diet. If I develop such a lifestyle, I can make my body healthier and train stronger chest muscles and muscles. I hope these methods can help these people build stronger muscles, and make many people envy them and many women love them.