How to train chest muscles to get a contour the fastest? Do one more exercise

The chest muscles are very sexy and attractive, so many people want to know how to train the chest muscles to get a contour as quickly as possible. Training the chest muscles to get a contour can also increase personal charm. For boys, if you want to train your chest muscles, you must do more push-ups or some high-intensity exercises.

1. Prone

Push-ups are good for training the chest muscles, and different postures can train different parts of the body.

2. Wide-width push-ups

When doing push-ups, keep your hands as wide as possible, with your hands turned inward 90 degrees, about the width of your elbows. This exercise can increase the width of your chest muscles.

3. Decline push-ups

Raise your feet and make your head lower than your feet to do push-ups. Your hands should also be pointed inward 90 degrees. This can effectively strengthen the upper chest muscles. Your hands should still be kept wide apart.

4. Dips

People who often go to the gym to train their chest muscles must be familiar with the parallel bar dip, which can effectively train the lower and outer edges of the chest muscles, making the chest muscles present a beautiful plank shape.

5. Dumb Bird

The dumbbell flying bird can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues, which is more effective in quickly training the chest muscle contour.

Lie on your back, with your shoulders, back and hips close to the bench, and your feet flat on the ground. Hold the dumbbells close to your chest with your palms facing each other, and lift them up until your arms are basically straight. Bend your elbows slightly and slowly lower the dumbbells to the sides. When you reach the lowest point, your upper arms are basically on the same horizontal plane as the bench, and your elbows are bent about 90 degrees to fully stretch your chest muscles.

6. Flatbed dumbbell push-up

The dumbbell push-up exercise can exercise the middle part of the pectoralis major. Lie on your back on the flat board, place your feet flat on the ground, and keep your feet slightly narrower than your shoulders. Keep your chest up, your back slightly arched, and your buttocks close to the flat board. Push up, bring your elbows inward, and squeeze your chest while squeezing your elbows. The dumbbells move slightly forward as they move upward, forming a parabolic trajectory. When your arms are straight, the center of gravity of the dumbbells is close to the support point of the shoulder joints.