Four irresistible chest tips to build chest muscle dimensions

If you want to increase muscle mass, barbell exercises are the most important and basic exercises. Experts recommend that beginners put barbell exercises in the first step. Because the range of motion of barbell exercises is relatively small, the entire chest muscles must be stimulated from different angles (incline and decline) and using different grip distances.

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 bench press movements, 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.

Dumbbell exercises require more balance and coordination to control the weight than barbell exercises, and the range of motion is larger, so you can fully stretch your muscles and develop a broad mind. There are two common training movements: flat dumbbell bench press and flat dumbbell fly.

The former is to lie flat on a training bench with a dumbbell in each hand. Stretch your arms, lift the dumbbells with your palms facing each other, slowly lower the dumbbells until your upper arms are parallel to the ground, then push the dumbbells back to the starting position, and repeat. The so-called dumbbell fly is to lie flat on a training bench, hold a dumbbell in each hand, with your palms facing each other, open your arms, and slowly lower the dumbbells along a circular trajectory to both sides of the body until your upper arms are parallel to the ground, and then return along the same path.

In both sets of exercises, make sure to push the dumbbells vertically without tilting during the push-up process. It is best for beginners to have someone to protect them to avoid muscle injury due to uncoordinated movements. Another advantage of dumbbell exercises is that they can be done anytime and anywhere. You can also practice in front of a mirror at home, correcting your movements while admiring the results of your exercise.

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. When practicing, your back must be close to the backrest, and force should be exerted through your elbows. Since the buttocks and back are pressed against the backrest, only the chest muscles can be used. When exercising with this machine, 95% of the effect is on the pectoralis major muscles, and this exercise will not cause any harm to other parts of the body.

Muscles are composed of 70% water, 22% protein, and 8% fatty acids and glycogen. Although increasing muscle is not as simple as mixing water, protein and fatty acids together and eating them, it is very important to pay attention to the intake of related substances in the diet. During resistance training, every pound of lean body mass (also called fat-free body mass, which is the general term for the body's non-fat components) requires an additional 2.5 kcal of calories. Therefore, the trainee needs to supplement an additional 350-700 calories per day to meet the need to increase lean body mass by 1-2 pounds per week. These calories are best provided by protein, and animal protein is better than plant protein. Increasing the protein in your diet and eating more fish and eggs are good choices.

Furthermore, the types of food for each meal should be varied and the number of meals should be more than five times. Practice has shown that it is difficult to gain lean body mass if you eat less than five times a day. In order to facilitate multiple meals, you can choose to drink high-energy drinks, but eating small and frequent meals is still a better choice.