Three major devices help men build proud chest muscles

A woman's sexiness depends on the size of her bra cup, while a man's sexiness depends on the thickness of his chest muscles. Flat-chested men and flat-chested women are just as ineffective against the opposite sex. Women's breasts are natural, and there is no other solution except breast augmentation. Fortunately, men's pectoral muscles can be trained. As long as you are willing to persist and work hard, I believe that one day you will also have a pair of proud pectoral muscles. Although freehand push-ups are the simplest way to stimulate the growth of chest muscles, if you use certain professional equipment, you will get twice the result with half the effort.

Equipment 1: Barbell

If you want to increase muscle mass, barbell exercises are the most important and basic. Many fitness coaches recommend that beginners put barbell exercises as the first step. Because the range of motion of barbell exercises is relatively small, the entire chest muscles must be stimulated from different angles 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 dumbbell flye 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.

This machine 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 back pad, and your elbows should be used to exert force. Since the arms and back are pressed against the backrest, only the chest muscles can be exerted. 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.

Tip: Keep each training session to about 45 minutes, go to the gym once a week, and eat a balanced diet. You will see initial results in about two months.