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It is important to complete the task of breast enhancement, but you should not be greedy and rush into it. Make sure that each training session is controlled within 45 minutes. Go to the gym once a week and eat a balanced diet. You will see initial results in about two months.

Barbell exercises

If you want to increase muscle mass, barbell exercises are the most important and basic exercises. Li Meijian’s senior instructor suggested to the coach that beginners should put barbell exercises in the first step. Because the range of motion of barbell exercises is relatively small, the entire chest muscles must be stimulated from different angles (incline and decline) 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 European push-ups, 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.

Chest press machine - chest muscle separation

This equipment 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 backrest, and force should be exerted through your elbows. Since the buttocks and back are pressed against the backrest, only the chest muscles can be used. 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.

Dumbbells - chest width

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 so-called dumbbell fly 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. Remind the coach that it is best for beginners to have someone to protect them to avoid muscle injury due to uncoordinated movements. Another advantage of dumbbell exercises is that they can be done anytime and anywhere. I suggested to my coach that I can practice in front of a mirror at home, so that I can correct my movements and appreciate the results of my exercise.

It is important to complete the task of breast enhancement, but you should not be greedy and rush into it. Make sure that each training session is controlled within 45 minutes. Go to the gym once a week and eat a balanced diet. You will see initial results in about two months.