What exercises build muscle?

A strong and muscular body is the goal pursued by many men. It is a symbol of handsomeness and health. Having a good and healthy body also requires certain efforts. On the Internet, the search rate for questions such as what exercises can build muscle is generally rising, which shows how popular this issue is. The author has compiled relevant information, which may provide some inspiration for men's muscle training, so having a strong body is just around the corner.

The bench press is one of the most common and effective ways to develop pectoral muscles. Due to different body postures, the bench press is divided into flat press, incline press and decline press. The main equipment used for bench press is barbell and dumbbell. When doing a barbell bench press, it is best to use a bench press rack that supports the horizontal bar.

There are three different ways to grip the barbell bench press: a narrow grip is when the distance between the two hands is less than the width of the shoulders; a medium grip is when the distance between the two hands is the same as the width of the shoulders or slightly wider; a wide grip is when the distance between the two hands is two palms wider than the width of the shoulders. Different grip distances will exercise slightly different parts of the body. A narrow grip helps develop the triceps; a medium grip mainly develops the middle, middle and lower parts, the middle groove and part of the lower groove on the outside of the pectoralis major; a wide grip mainly develops the upper part of the pectoralis major, the middle and upper part of the outside and the area where the anterior bundle of the deltoid connects.

Taking the bench press as an example, there are several points to note in the preparatory movements: 1. The soles of both feet must be firmly planted; 2. The upper back and buttocks must touch the bench surface, making the torso into a "bridge shape"; 3. The horizontal bar should be placed 1 cm above the nipples. If you use dumbbells, hold the bells with both hands parallel to the shoulders and place the dumbbells on the outside of the shoulders, close to the parallel line of the nipples.

There are several points to note when doing the bench press: 1. Use the sudden contraction of the pectoralis major to push the barbell upwards; 2. During the push-up process, the torso always maintains a "bridge shape"; 3. When pushing the barbell with arms straight, the chest should be upright and the shoulders should be lowered. Do not hunch your shoulders or the effect of the exercise will be greatly reduced.

The breathing method is that when lifting lighter weights, inhale when pushing up and exhale when returning to the original position. If you are lifting a heavy weight or feel very tired during the last few reps, breathe two or three times while supporting yourself with straight arms, then inhale half a breath (hold your breath) while slowly lowering the barbell to your chest. When the barbell touches the ground, immediately push the barbell up with the contraction force of the pectoralis major muscles until your arms are straight, then breathe in deeply.

When performing an incline bench press, most people use a wide grip and place the bar at the level of their clavicle. When supporting with straight arms, the center of the barbell should be on a vertical line with the shoulder joint. When doing the decline press, the bar should be placed at the sixth or seventh rib, just below your nipples. When using dumbbells to do incline bench press or decline bench press, place the dumbbells on the outside of the chest and hold the bells with the knuckles facing each other. Beginners must grasp the center of the dumbbells and avoid swinging them back and forth.

In addition to the above, there are many different ways and methods of exercising to build muscle. However, no matter how good the method is, it requires long-term persistence to be effective. Only with the correct exercise method and long-term persistence can you have an ideal healthy body. At the same time, living habits and eating habits are also very important factors and cannot be ignored.