What are the methods of training the upper chest muscles?

In today's society, health is very important. We often say that health is the capital for struggle and pursuit of dreams, so it is very important to exercise regularly. In addition to losing weight, exercise can also build muscle, which is especially popular among men. So some male friends have recently asked, how to exercise the upper chest muscles in life? Here we will introduce several methods of exercising the upper pectoral muscles.

Lie flat on a chair, hold dumbbells of appropriate weight in both hands, open your hands to both sides, and then contract them towards the middle, do several sets, between 20 and 30 at a time, and each exercise should be done for at least 2 hours. Long-term exercise can produce results... You can also prepare protein powder and drink it, 2 cups a day (this can be used or not. If you want to buy protein, it must be animal protein, not plant protein. As for the brand, Giant brand seems to be better). Eat 2 apples, 2 bananas, and 4 eggs every day (this is a must) to ensure that nutrients and water are not lost in the body.

In addition, you can try these methods: For chest training, you can use dumbbells to do supine flyes, incline flyes, supine push-ups and incline push-ups, or you can do barbell supine push-ups (to train the entire pectoralis major and middle chest); incline bench press (lying on a flat bench with an upward slope of 30 to 45 degrees and pushing the barbell vertically upwards mainly to train the upper chest); decline bench press (lying on a flat bench with a downward slope of 20 to 40 degrees and pushing the barbell vertically upwards, mainly to train the lower chest muscles). Add dumbbell lying flyes, butterfly chest presses, push-ups, etc. Do 3-5 sets of each exercise, 8-12 reps in each set, and practice three to four days a week. You can eat some high-protein foods before and after practice, such as: shrimp, beef, chicken breast, and egg white. Supplementing with protein can help increase muscle growth.

The above text has given a detailed explanation of the methods for exercising the supraclavicular muscles, and I believe everyone has some understanding of it. So before exercising the upper pectoralis muscle, you must do warm-up exercises to avoid muscle sprains. If you want to develop a lot of upper pectoral muscles, you must exercise every day. Doing it once or twice occasionally is not enough.