How to quickly and effectively train chest muscles

A man's chest has always been the harbor that every woman can rely on, and this statement is more than just a metaphor. In real life, men with strong pectoral muscles will make female friends feel more secure. Of course, pectoral muscles are not something men are born with, but are developed through acquired training. So how can you quickly and effectively train your chest muscles? Let’s take a look.

Standing press trainer

It's constructed to feel like it has no weight, somewhere between a dumbbell and a barbell, and it creates a "squeeze" at the top of the rep.

Tip: Don't use the floor press as the basis of your fitness program, but rather as an aid to the barbell and dumbbell bench press. If there are many different types of these machines at the gym, try them all and find the one that drives and burns your muscles the best.

Seated Fly

This movement produces maximum stretch and peak contraction in response to pressure. By adjusting the height of the seat and changing the main body of the movement, the purpose of exercising the chest muscles in different proportions can be achieved.

Tip: Keep your elbows high and level with your forearms as you pass through the instrument. Hold each position for 1-2 seconds to get the most out of the stretch and contraction.

Smith machine press to neck

Only people who have no shoulder problems should do this exercise. This is also one of the best exercises for training the upper pectoral muscles, and it provides a very strong stretch.

Tip: Before exercising, make sure your shoulder joint is fully warmed up. I usually arrange this action as the second or third action in my plan. Do no less than 8 reps per set, and keep the leverage as low as possible. Hold each negative contraction for 2-13 seconds.

Bend-arm pull-up

The pull-up creates a very unique stretch from the base of the pecs to the top, also helping to widen the rib cage. This is the main movement that many body shapers use in the early stages of deadlift training because it can work the side pectoral muscles very well.

Tip: When you lie upright, your upper back and shoulders rest against the recliner. Lower your hips until you are through the machine, breathing deeply as you pull your whole body back up, lowering from the back. Keep your elbows slightly bent at all times.

The above briefly introduces four ways to quickly and effectively train your chest muscles. Male friends who like fitness may wish to try them. It is worth mentioning that training the chest muscles is not something that can be done overnight. If you only exercise for three or two days, you will not see any effect. Long-term persistence in exercise is the only way to promote the development of chest muscles.