How to train chest muscles for men

Many women think that men with pectoral muscles are good men. Men with pectoral muscles themselves have a strong body and can give women a sense of security. Therefore, men who do not exercise regularly are not as easy to find girlfriends as men who exercise regularly. This makes many men want to train their chest muscles, so let's find out how men can train their chest muscles.

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. Slightly narrower than the shoulders to train the middle pectoralis major, shoulder-width to train the entire pectoralis, slightly wider than the shoulders to train the outer pectoralis, and wider to focus on the rear deltoid

3. Position of feet:

Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will make your stability worse and require you to share some of your strength to control the stability of your core muscles. This way you cannot exert your maximum strength to train your chest muscles.

Key point: Do not lift your hips and waist off the bench.

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.

4. Do 20 push-ups in a set. After completing a set, recover for 30 seconds. When recovering, maintain the ready posture, which is the posture in step one, but don't press down. Do the second set after 30 seconds, following the same steps as the first set. After completing both sets, stand up and recover for 30 seconds, then prepare for the next exercise after 30 seconds.

5. Elevated push-ups. Preparation: Put your legs up high, about 30-50 cm in height, with your knees on the ground and your hands on the ground. The specific instructions are similar to step one.

6. Standard movements for elevated push-ups. This movement is similar to step 2. Press down and push up, and repeat. Do 20 in a group. After completing one group, rest for 30 seconds before doing the second group.

The above is just a simple introduction to several methods of exercising chest muscles. I hope that many people will not be too anxious to persist in exercising for a long time, and then pay attention to nutritional supplements during the exercise. Eating more protein foods is also very helpful, and everyone needs to change their rest. I believe that as long as you stick to it, there will be good results.