How to build bigger chest muscles

Having a perfect pair of pectoral muscles has always been a training goal pursued by male friends who love fitness. Fitness exercises can not only shape your body well, but also strong chest muscles will be favored by more friends of the opposite sex. But we all know that training chest muscles is not something that can be done overnight. So how can you build bigger chest muscles? Let’s take a look at the following introduction.

Exercise method: Incline barbell bench press

Set the angle of the incline board to 30 degrees to better stimulate the chest muscles. If it is greater than 30 degrees, too much weight will be placed on the anterior deltoid. First, do a warm-up set of 20 times with a smaller weight, and then go all out to do 3 formal training sets, 6 to 8 times each, and train each set to exhaustion. When lowering the barbell, pay attention to controlling the speed, preferably slow and steady. The highest point should reach the point where the elbows are locked, but do not stop. That is to say, when you reach the highest point, immediately lower the barbell to keep the movement smooth.

Exercise method: Seated chest press

This exercise, as a multi-joint compound movement, can effectively increase muscle mass and has many similarities with the barbell bench press. But this unique angle of the exercise (at the end of the movement, the hands are close together) can make the chest muscles contract better (focusing on the inner side of the chest muscles). Machine exercises are safer and more stable than free weight exercises, as they do not require you to control the balance of a barbell. As you push the weight out, you can feel the contraction and soreness in your muscles.

Exercise method: Dumbbell fly

Flat and incline dumbbell flyes are the best exercises for developing the outer pectoral muscles. The width and thickness of the lateral pectoralis muscle are very important to the entire pectoralis muscle. In order to achieve the best exercise effect, lower the dumbbells as much as possible to fully stretch the muscles. At the highest point, do not bring the dumbbells together, because the dumbbells cannot provide effective resistance to the chest muscles at the highest point.

The above content simply introduces several ways to effectively exercise the chest muscles. Friends only need to follow the above methods and steps to train, and after a period of time, they will see that their chest muscles have become bigger and stronger. We need to remind everyone that only by exercising consistently and in the right way can we eventually see significant results.