How to quickly increase chest muscles

Do you all love handsome men? But how many men in real life can be called handsome men? They are either short, too fat or too thin. There are really few handsome men. Do male friends have a sense of crisis? They think they are not good enough, especially single men. They don’t have a loving wife. So they should quickly turn themselves into standard handsome men. Then learn how to quickly enlarge chest muscles as we introduce today.

It is very important to know how to quickly enlarge your chest muscles. If you are a man, how can you not have chest muscles? Only with chest muscles can you be called manly. However, many men are very busy at work and do not have extra time to exercise. So you might as well do more exercises at home.

How to quickly increase chest muscles

Push-ups, dumbbell flyes, and dumbbell bench presses all exercise the chest muscles. If you keep doing these exercises every day, you will soon have chest muscles. How much you do depends on your personal situation.

1. The upper chest is not developed enough, and there is a significant gap between the middle and lower chest

1. Incline bar, dumbbell bench press. Why do some people practice for a long time but the effect is not obvious? It means that the action needs to be improved. First, pay attention to the key points of the action. Get rid of the habit of doing bridge press. Otherwise, it will become similar to flat bench press. The exercise part will be free to the middle and lower chest. Second, if the full action effect is not good, you can consider half-action, and at the same time focus on the upper chest, increase the weight appropriately. Ask your partner for protection or assistance. Third, if the effect of using a barbell is not good, you can use dumbbells as the main one. There is a little trick: when lowering the dumbbells, do not go in a straight line, you can slightly curl your wrists to make the route slightly C-shaped, so that a component can be generated in the tangent direction and added to the cross-section of the upper chest. The key point is that the attention must be focused on the cross-section of the upper chest. And imagine the tendons and veins bulging and good congestion to enhance the training effect.

2. Upright bar dumbbell press, without a belt, with a load of 6-8 reps per set. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "cover" the exposed clavicle.

3. Bench press. Due to differences in body structure and flexibility. If doing the incline bench press has little effect, you might as well use the flat bench press to develop your upper chest. The key points of the action are: place the barbell on the neck when lowering the barbell, focus on the upper chest, and then put a wooden block under the bed to make it have a small inclination angle of 5-10 degrees. To help you lift your chest.

4. Forward push-ups. Raise your feet and lean your body forward about 10 degrees, but no more than 15 degrees, otherwise the focus of force will shift to your shoulders. You can ask a partner to add weight plates to your upper back.

2. Improvement of the less obvious middle seam of the pectoral muscles

The middle seam of the chest muscles of professional masters is like a line, which is narrow and deep. In order to make the chest seam deeper, the muscles near the chest groove must be stood up. The key is to fully squeeze the chest muscles so that the chest muscles on both sides are fully close to each other and bulge in each movement.

1. Straight-arm machine pec press. Straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold your arms for 1-2 seconds, reaching peak contraction. Try to squeeze the chest muscles as close to the middle seam as possible to force them to "stand up".

2. Cross the tensioner, stand under the tensioner frame, hold the handles with both hands and do chest squeeze movements, fully cross your arms, instead of separating them as soon as they touch. You can do one set with the left arm on top and the other set with the right arm on top, or alternate between the arms. Do 8-12 sets.

3. Close grip bench press. It is possible to use a larger load for exercise, but the range is limited, and it has both advantages and disadvantages. It needs to be combined with other methods to achieve good results.

Although dumbbell flyes are also effective in training the chest gap, once the arms pass the body balance, the tension on the chest muscles will become smaller, so chest gap training should mainly use equipment with pulleys.

three. How to increase chest muscle thickness

To increase the thickness of the chest muscles, you should pay attention to the following points. First, don't always train with the weight you are accustomed to. Once a set of movements exceeds 10-12 times, you should consider increasing the load. The human body's regulatory mechanism is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be resolved relatively easily next time. Repeating this cycle will allow the muscles to continue to grow thicker and bigger. The second is to increase the range of motion as much as possible. The range of motion plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the stretching and contraction of the muscle fibers, and the greater the stimulation. The effect is naturally much better than movements with limited range. The third is to do more upper body exercises with heavy weights. Such as deadlift, standing press, etc. These movements not only improve the overall circumference of the upper body, but also have a good effect on thickening the chest muscles.

A man with a good figure is more manly. Everyone should learn about how to quickly enlarge the chest muscles that we will introduce today. Men are under great pressure in social competition. How can they stand out and make more people like them? Then hurry up and exercise your body to make you more stylish.