What's the best way to build chest muscles?

Men with obvious pectoral muscles are very envied. Such men will look stronger, especially their attractiveness to women will be greatly enhanced, so many men hope to build pectoral muscles. Building pectoral muscles is a long process, and you must be mentally prepared for long-term exercise. In addition, you must master the correct exercise methods. For example, the following exercise measures are very effective.

The best way to train your chest muscles:

Action 1: Flat Bench Press

1. Lie down on a flat bench and hold one in each hand, placing them on your thighs with your palms facing each other.

2. Then, use your thighs to help lift the arms, one at a time. Hold them in front of you, shoulder-width apart.

3. Then, rotate your wrist so that the back of your palm is facing you. Place your hands on either side of your chest with your upper arms and forearms at a 90-degree angle, making sure to maintain control of the force throughout the movement. This will be the starting position.

4. Then, as you exhale, use the strength of your chest to lift up. Straighten your body, squeeze your chest at the top of the movement, pause for a moment, and then slowly descend. Tip: Ideally, the descent should take twice as long as the lift.

Action 2: Incline Bench Press

1. Lie on an incline bench and hold one hand in each hand on your thighs with your palms facing each other.

2. Then, use your thighs to help lift them up, one at a time, shoulder-width apart.

3. Then, rotate your wrist forward so that your palm faces forward. This is the starting position.

4. Then use your chest strength to lift up while exhaling. Remember to maintain control over the strength throughout the process.

5. Stretch naturally, stay for a moment when you reach the top, then start to slowly descend, inhaling while descending. Ideally, the time it takes to descend should be twice the time it took to lift up.

Action 3: Decline Bench Press

1. Fix the top of the incline bench and lie down, holding one in each hand on your legs. The palms are facing each other.

2. After lying down, lift your arms above your head, shoulder width apart.

3. Once your wrists are shoulder-width apart, rotate your palms so the back of your hands are facing away from you. This will be the starting position.

4. Slowly lower them to both sides of the body while exhaling. Maintain control of your power throughout the process. Tip: Your forearms should remain perpendicular to the floor throughout the movement.

5. As you exhale, use your chest muscles to lift your body up. When you are straight and lifted to the top, squeeze your chest, pause for a moment and then slowly lower again.

Action 4:

1. Place one on a flat bench.

2. Make sure you are securely positioned on one side of a bench, then lie on it (cross your body with it in a cross shape) with your body resting only on the surface of the bench. It should be slightly below bench height, with legs and feet firmly planted on the floor. Also don't let your head touch the surface of the bench.

3. Hold your hands tightly and place them above your chest. Bend your hands and both palms should be holding the lower part of one side. This is the starting position. Note: Be sure to use it safely. An unstable support may cause it to fall and hit your face.

4. Maintaining your bend, slowly move your arm behind your head while inhaling until you feel a stretch in your chest.

5. Then, lift it back to the starting position slowly while exhaling.