What exercises can help you grow chest muscles?

Exercising to train chest muscles is a goal that requires long-term efforts. It requires long-term efforts and persistence. Here is a brief introduction to the exercise method. You can do the following exercises every day: dumbbell supine exercises, generally the weight should be according to your own standard for ten times; the same goes for bench press, the weight should be within ten times; parallel bar dips, this should also be done every day, if you can do more than twenty, then you should consider weight lifting. Note that if you have chest muscle pain, practice every other day.

First of all, you have to believe that you can become a big guy. Forget genetics and bone structure. You have to set a goal for yourself and then achieve it through hard training. Remember, if you doubt yourself, you will fail. Never put obstacles in your way.

The second step is hard training, which involves performing the most basic exercises with heavy weights. Use barbells and dumbbells more often and use fewer combination machines and pulleys. Do more strength training to mobilize all the muscles in your body. Basic exercises include:

Chest: bench press, incline bench press, dumbbell chest expansion.

Back: Pull-ups, rowing exercises.

Shoulders: Press, press behind the neck, flyes.

Arms: Barbell and dumbbell curls, chest push-downs, arm flexion and extension (with weights).

Legs: Squats, calf extensions, calf curls (with equipment).

Another method is: you can sit on a chair, keep your legs straight, make sure your feet are tight, keep your upper body still, then bend your knees and lift your legs. If you feel your waist muscles are tight, that's correct. This kind of exercise can help you grow muscles. When doing push-ups, sit on a chair, or at least sit lower than the chair.