How long does it take to build chest muscles?

Chest muscles are the standard of male strength and sexiness. In normal times, we can achieve the goal of training our chest muscles through fitness. There are many ways to train chest muscles, and each method has its own characteristics. We just need to choose the method that suits us. We all have chests, just the size is different. How long does it take to train chest muscles? For such problems, let us understand them through the following introduction.

Chest muscles have always been there, but whether you want to make them more obvious depends on the individual. And if you don't lose fat, they will only become bigger. If you train scientifically, you will see results in 3 months.

Exercise method:

1. Dips and extensions:

As a warm-up for the chest, focus on building the lower chest.

Action points:

Keep your elbows tucked together, your upper body leaning forward, your chin tucked in, and your chest slightly hunched. Maintain this position both at the beginning and at the end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

2. Barbell flat bench press:

Builds up the entire bust circumference. Different grip lengths have different stimulation focuses. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle.

3. Incline Dumbbell Press:

Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles.

Through the above introduction, we know how long it takes to train chest muscles, and when exercising with equipment, we must also pay attention to our daily diet. We should eat more protein foods. In addition, we must also pay attention to reasonable living habits. Especially when doing fitness, it is also a long-term persistence. You can't fish for three days and dry the net for two days.