The only requirement for being a real man is that his thing must be bigger than a woman's

Male god Steve Cook acts as a coach and takes you through a super efficient chest + triceps training to shape armor-like pectoral muscles, and also comes with a translated version of the movements and analysis.

1. Incline Bench Press

Use a grip slightly wider than shoulder width, and keep your elbows close to your body during the lowering process. Do not open them too much. Lower the barbell to a position between the nipples and the clavicle. You can adjust it yourself, and it is best to touch the chest. The rising trajectory of the barbell is basically a straight line, and push up until your arms are straight or nearly straight.

2 Incline Fly

Adjust the incline bench to 30-45 degrees, bend your arms slightly, and make them 90 degrees up or down with your torso; lower your arms until they are slightly below horizontal, and return to the starting position after you feel your chest muscles stretching; do not change the angle of your arms significantly, and control the weight steadily throughout the whole process. It is recommended to go slower to better feel the stretch and contraction of your chest muscles. It is not recommended to touch the dumbbells.

3. Dumbbell Flat Press

Slightly draw your elbows inward and lower the dumbbells to the middle of your chest; keep your forearms perpendicular to the ground at all times, tighten your body, and keep your feet close to the ground to better control the balance of the dumbbells; push the dumbbells up in a straight line, or move them slightly inward. The key is to maintain control and contract your chest muscles throughout the process.

4. Improved parallel bar dips

Leaning the body forward beyond the knees can better stimulate the chest muscles; it is not recommended to open the elbows too much, nor is it recommended to lower the body too low; you can feel the stretching and contraction of the chest muscles throughout the process, and the arms do not need to be fully straightened. This is a modified version of the movement to better isolate and stimulate the chest.

5. Close Grip Bench Press

Keep your upper arms perpendicular to your torso. You can move them down or forward and adjust them by yourself. It is recommended to choose a conservative weight. Lower them to around the forehead. Do not straighten your arms completely when the movement is completed. It is recommended to move them slowly to feel the contraction of your triceps. After completing the previous movement, use the same weight to perform several narrow grip push exercises. Keep your elbows inward and lower the weight to the middle of your chest. When pushing up the weight, your arms do not need to be completely straight.

6 Rope triceps pulldown

Keep your upper arms close to your body, hold the rope with both hands, and open them to both sides during the pull-down process; lean your torso forward slightly, but don't lift it too high, just the middle and lower chest position; don't move your body and upper arms to gain leverage.

7. Seated Overhead Dumbbell Extension

Keep your torso stable, hold a dumbbell in both hands behind your head, lower it until your forearms are below horizontal, and feel the triceps stretch; push the weight up in a straight line until your arms are straight. Be sure to control the weight throughout the process, don't force it, and find someone behind you for appropriate protection.