What is the most effective way to train chest muscles?

Many men believe that muscles are a symbol of sexiness. If their muscles are firmer, they will have more friends and it will be easier to communicate with female friends. What men care about most is their pectoral muscles. In fact, pectoral muscle training is not very difficult. You only need to do some simple exercises to effectively train your pectoral muscles. Let me tell you about it below.

What is the most effective way to train chest muscles?

1. The main method of developing pectoralis major

The main method to develop the pectoralis major is the barbell bench press, and other training methods are auxiliary. Because the volume of muscles trained is proportional to the weight lifted. And the weight of the bench press barbell is relatively much larger than that of dumbbells. It is very difficult to do bench presses or flyes with heavy dumbbells. Under normal circumstances, if the weight of the bench press reaches 60 kg and 8 to 10 times are done in each set, the chest circumference can be trained to 95 cm. If you use 100 kg for training, your chest circumference will exceed 100 cm and reach 120 cm.

2. Design and Practice of the Bench Press Barbell

When doing barbell and dumbbell exercises, the muscles being trained are mainly affected by factors such as the weight of the bar, the way of holding the bar, the grip distance, the lifting angle, the lifting speed and the number of sets, and the pectoralis major is no exception.

The bar diameter of the bench press barbell should be slightly thicker, with an outer diameter of 35 to 40 mm and a wall thickness of 2.5 to 3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate pushing the arm up. The distance from the grip to the bell plate should be short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the pectoral muscles and the generation of force couple can be reduced.

3. Breathing for the Bench Press

Inhaling when exerting force can increase the amount of myoglobin that stores oxygen and muscle glycogen that supplies energy, expand the muscle capillaries, and facilitate exertion. If you exhale while exerting force, you will be deprived of oxygen and insufficient muscle glycogen energy supply, which will reduce muscle strength and the number of muscle fibers involved in exerting force will also decrease. In addition, insufficient "burning" of muscle glycogen will produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for the bench press is to inhale when pushing the barbell up and exhale when lowering the barbell.

You should do more exercises in your daily life and use breathing to get some auxiliary effects. Don't underestimate your breathing rhythm, which can help you exercise your chest muscles. After the chest muscles are trained, you can also wear a vest and go to the gym to show off your tight chest muscles. Your self-confidence will be full instantly. So in order to have such a day, you should practice well.