How to exercise chest muscles

Compared to thin boys, men with pectoral muscles will attract more attention from the opposite sex. Moreover, if a man has two very strong pectoral muscles, it will give people a sense of security and will have more advantages when choosing a partner. Some male friends are worried about how to have charming and enviable pectoral muscles.

The only way to have pectoral muscles is to do some targeted exercises to train the pectoral muscles. However, in the early stages of training, people may not be able to fully adapt to high-intensity training, so you must proceed step by step when exercising.

You can do push-ups (raise your feet so that your body is at 45 degrees, and do it slowly and in place) or face forward, support your hands behind your back on a chair or sofa, and put your feet flat on the chair to do arm curls. When doing push-ups, you must proceed step by step. At the beginning, do 12 in a group, 2 to 4 groups a day, and you can gradually increase the number after a period of time. Bench presses with dumbbells (make sure they are heavy, or use a barbell) can effectively train the pectoralis major.

The main method to develop the pectoralis major muscles is the barbell bench press, and other training methods are auxiliary. This is because the volume of the muscles trained is directly proportional to the weight lifted. The use of fast contraction (1-2 seconds) and slow stretch (2-4 seconds) contradicts Wade's slow continuous tension rule (4 seconds of contraction time and 2 seconds of recovery and stretching time). The author's experience is that the recovery time should be the same as the contraction and lifting time (2-3 seconds). When there are no barbells or dumbbells, push-ups can be regarded as the easiest way to train the chest muscles. Doing push-ups regularly can also maintain the volume of the chest muscles.

Men must drink plenty of water after doing chest muscle exercises, because the human body will lose a lot of water during the exercise. If it is not replenished in time, it is easy to go into shock. In addition, they should eat more protein-rich foods, such as lean meat or milk, etc. As long as you persist in exercising, you will definitely have charming chest muscles.