How to train chest muscles and muscles

If we want to exercise our chest muscles and muscles in our daily life, we can choose the right fitness equipment in the gym, such as chest expansion machines, weightlifting and other exercises, or we can do push-ups and other sports methods at home. As for the training methods of chest muscles and muscles, we should persist in the training for a long time to form them. Proper physical fitness in daily life can improve the body's resistance and help prevent diseases.

How to train chest muscles

push-up. Do push-ups every day, the number should be gradually increased, and you should divide them into groups, such as 20 in a group. You can rest for 1 minute after each group. For example, if you do 2 groups today, you should try to do 3 groups tomorrow, and 4 groups or more the day after tomorrow. You must do more and more, so that you can break the limit. If you can persist, generally after 2 weeks, your chest muscles will have obvious changes

dumbbel. Dumbbells are also a very good piece of equipment for training chest muscles. As long as you persist, the effect is very good. Dumbbell exercises also need to be divided into groups, generally 10-15 per group, and you need to do many groups every day. There are many ways to exercise with dumbbells. The most common ones are raises in front and raises to the sides. There are also many other postures. If you search online, you will find a lot of them. No matter which posture you choose, you need to stick to it.

Tensioner. I believe many people have pull-up bars. They are not expensive, only a few dozen yuan, and are convenient for exercise. You can do a few pull-up bars when you have time. However, if you want to exercise your international muscles, you must persist and not give up after a few days.

diet. During exercise, diet is more important than exercise. The main component of muscle is protein, so you must eat more high-protein foods during exercise, preferably animal protein, such as beef, chicken, eggs, pork, and plant protein: tofu.

How to train upper chest muscles to be full

The shape of the pectoral muscles is affected by genetic factors. Some people are born with squarer pectoral muscles, while others are born with rounder pectoral muscles. So don't worry too much if your pectoral muscles cannot become square. However, you can make your pectoral muscles as square as your genetics allow through proper training.

The barbell is good for increasing thickness, while the barbell bench press is only used to increase mass and strength. It is not as effective as dumbbells in shaping the chest muscles. Try to use dumbbells as much as possible. Doing more flyes and bench presses are higher-level ways to train the chest muscles, which require dumbbells, bench press benches, etc. According to the different body angles of the grip, the part that needs to be exercised can be flexibly adjusted.

Incline dumbbell bench press: Lie on the incline board, hold dumbbells in both hands and place them just above your shoulders, place your feet flat on the ground, tighten your shoulder blades back, straighten your back against the incline board, tighten your abdominal muscles, and straighten your neck; follow the triangular movement trajectory when lifting, and the dumbbells should meet at the midline of the body above the chest and shoulders. When the dumbbells are almost touching, perform the peak contraction smoothly and gently, paying special attention to squeezing the pectoral muscles, and return to the normal position slowly. Use dumbbells of appropriate weight and do 3 to 4 sets, 10 times each. The action rhythm is "3-0-2" seconds. Try not to pause (if you need to pause, only at the top or bottom).

Notes on chest muscle training

Many people make a fatal mistake when training their chest. They are not training their chest, but their shoulders. Because when you push up, your shoulders are pushed up, and when you return to the original position, your shoulders sink down. When doing the bench press in this way, the shoulders will bear a large part of the force, and because of the force exerted by the triceps, the force on the chest muscles will be greatly reduced. This bench press action has little stimulation on the chest muscles, but after doing a few sets, the chest muscles will still be congested and you will feel a pump. Many people may think that their chest muscles have been trained properly, but this is actually completely wrong.

The function of the pectoralis muscles is to adduct and internally rotate the humerus. If you do not raise, lower and bend your elbows when training your chest, but instead raise and lower your shoulders, then the pectoralis major will not be fully trained, and the chest muscles will be driven by the shoulders, thus defeating the purpose of the training.

The best way to correct this problem is to sink your shoulders to the limit, stick them to the bench, and keep your shoulders in this position throughout the training process. Then focus on the elbows. The key point of the bench press is the displacement of the elbows. After the shoulders remain still, the chest muscles do most of the work of pushing the elbows up and down. Only in this way can the normal efficiency of the bench press action for chest muscle training be achieved.