How to train chest muscles

The beauty of women can be seen through the S-curve of their bodies, but the beauty of men can only be seen through their muscles. To see whether a man has a healthy body, we can only look at his muscles. For many men, having a strong chest muscle is also a proud thing. However, only by choosing the right method can we develop an impressive chest muscle. So, what good methods can we use to develop chest muscles?

In our lives, many of our friends want to develop proud pectoral muscles, but they struggle to find the correct training methods, and often get half the result with twice the effort. Many friends who exercise here feel disappointed. Now, let us take a look at how to train pectoral muscles.

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.

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.

Cross chest press:

Exercise the lower pectoralis major and middle pectoralis muscles. This movement has a very obvious effect of congestion. Use light weight and multiple reps, keep your elbows slightly bent, lower your head and chest, and try to squeeze your chest muscles at the top of the movement.

Flat dumbbell fly:

As the final move of chest muscle training. Use lighter weights, keep your elbows slightly bent at a fixed angle, and lower them to the plane of your back. When lifting them up, do it like hugging a big tree, not straight up and down. Push along a certain arc and feel the stretching and contraction of your chest muscles.

After reading the detailed introduction above, I believe that all men who want to develop proud pectoral muscles should see their hope. In life, I hope that all men can maintain perseverance in daily exercise. Training chest muscles is not a one-day job. Only by persevering and constantly working hard with the correct method can you truly develop proud chest muscles.