How can I train my chest muscles?

If you want to develop beautiful chest muscles, you must master the correct method. The chest muscles are difficult to train in general sports, and not all kinds of exercise can train the chest muscles. So how can you develop chest muscles? The following article will introduce to male friends how to make the chest muscles more developed through exercise.

1. Standing gantry chest press

Exercise part: Exercise the inner side of the chest to prevent the chest from expanding outward.

Specific movements: Stand in the center of the gantry, spread your feet naturally, bend your knees slightly, lean your body forward, and lift your hips back. Keep your hands steady and your elbows out to the sides. When exerting force, the pectoralis major muscle contracts, and when returning to the original position, the pectoralis major muscle is fully stretched. Repeat the movement 3 sets, about 15 times each set.

Movement essentials: Closely grip the pull ring and lean forward slightly; sit your hips back; open your elbows outward, otherwise this movement will exercise your shoulders instead of your chest.

2. Incline Barbell Bench Press

Exercise part: Exercise the upper side of the chest to prevent and correct sagging breasts.

Specific action: Hold the barbell firmly, the grip distance is generally the same as shoulder width or slightly wider than shoulder width. Keep your chest up and your belly thin, sit fully with your buttocks, and don't arch your waist. Push up from your upper chest. Repeat the movement 3 sets, 15 to 20 times each set.

Key points of the movement: Do not arch your waist; push upwards from the upper chest.

3. Flat Barbell Bench Press

Parts of the body that are exercised: The bench press is very common in the gym and works the entire chest.

Specific movements: Hold your grip as wide as or wider than your shoulders, straighten your chest and slim your abdomen, retract and lower your shoulders to a line in front of your chest, and fully stretch your chest. Keep a slight bend in your elbows as you push up. Repeat the movement 3 times, 15 to 20 times in each set.

Key points of the movement: The grip should not be too narrow or too wide; when raising your arms, do not straighten them.

The three exercise methods introduced above can fully train the chest muscles. If you only exercise, the training effect will not be significant, so it is necessary to pay attention to diet issues after exercise. You can eat more high-calorie foods or consume protein powder to promote muscle growth.