How to train chest muscles most effectively?

Research data shows that men with strong and broad chest muscles will look more masculine and more popular with women, because men with broad chest muscles look more tolerant and secure. Many men hope to train perfect chest muscles, so what kind of training method is most effective for training chest muscles?

1: It is well known that push-ups can exercise the muscles of the arms and chest. Push-ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the chest muscles. The main muscle groups exercised by push-ups are the pectoralis major and triceps brachii, while the anterior deltoid, serratus anterior and coracobrachialis and other parts of the body are also exercised. Push-ups are a basic training in daily exercise and physical education classes, especially in military physical training.

2: Support your body with your hands, arms perpendicular to the ground, legs stretched out to the back of your body, rely on your hands and the toes of your feet to maintain balance, keep your head, neck, back, hips and legs in a straight line, and keep your body straight and level. Bend your elbows outward and lower your body to the ground. Tighten your abdomen and keep your body in a straight line for one second, then return to the original position.

3: According to research, regular strength training such as weightlifting and push-ups can not only strengthen bones and muscles, but also improve blood vessel elasticity, increase blood flow in the limbs, and lower blood pressure, which is very beneficial to cardiovascular health. If you can insist on doing 15-20 push-ups every day, it can protect blood vessels.

4: However, the editor reminds that the practice of push-ups should be gradual, from easy to difficult, from less to more, and from light to heavy. Choose the appropriate practice method according to your physical condition and control the exercise load. Do a good job of preparation and relaxation activities to prevent injuries and muscle stiffness. The elderly are prohibited from using finger-style, clapping, and weight-bearing exercises. Patients with heart disease and high blood pressure are prohibited from using this method.

1: Flat and incline dumbbell flyes are the best exercises for developing the outer pectoral muscles. The width and thickness of the outer pectoral muscles are very important for the entire pectoral muscle. In order to achieve the best training effect, the dumbbells should be lowered as much as possible to fully stretch the muscles. At the highest point, do not let the dumbbells together, because the dumbbells at the highest point cannot provide effective resistance to the pectoral muscles. In order to get the best training effect and for safety reasons, it is recommended that you complete the dumbbell flye exercise in a slow manner. Do 3 sets, and use the maximum weight for 6 to 8 times in each set.

1: As a multi-joint compound movement, it can effectively grow muscle mass and has many similarities with the barbell lying press. However, this unique angle of practice (at the end of the movement, the hands are close together) can make the chest muscles contract better (focus on training the inner side of the chest muscles). Machine training is safer and more stable than free weight training, and there is no need to control the balance of the barbell. When pushing out the weight, you can feel the contraction of the muscles and the soreness caused.

1: The arm strength machine, also known as the grip bar, is a kind of sports equipment used to exercise the arm muscles and forearm wrist flexors. It is dangerous. It is divided into different levels according to the amount of force required when using it, generally divided into 20, 30, 40, 50, and 60KG levels. Bend your arms and bend the spring behind your neck. Extend your arms forward, bend the spring upward, and then relax. Hold your arms against your chest, bend the spring, then straighten it and slowly relax. Stand with your feet apart, bend your right elbow, bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand. Extend your arms behind you, hold the spring tightly, then straighten it downward and gradually bend it. The arm strength machine pursues quantity rather than weight.

2: The editor reminds you to check whether the connection parts of the arm trainer are firm and not loose before use. When using, put the safety belt on the handle of the arm trainer on your wrist. Please choose an arm trainer that suits your physical level to avoid muscle strain. When using, you should choose a relatively spacious venue to exercise to avoid slipping and hurting others. It is recommended that children under 12 years old do not use the arm trainer. When using, you should do it at a constant speed.

1: Set the angle of the incline board at 30 degrees to better stimulate the chest muscles. If it is greater than 30 degrees, the weight will act too much on the anterior deltoid. First, do a set of 20 warm-up sets with a smaller weight, and then go all out to do 3 sets of formal training sets, 6 to 8 times each, and each set should be trained to exhaustion. The editor reminds you to pay attention to controlling the speed when lowering the barbell, and it is better to do it slowly and steadily. The highest point should reach the position where the elbow joint is locked, but do not stop. In other words, when you reach the highest point, lower the barbell immediately to keep the movement smooth.

The chest muscles are made up of white muscle fibers. This muscle is characterized by a fast contraction rate and a high capacity for anaerobic glycolysis. In other words, they are easy to "pump". Another reason for the rapid growth of the chest muscles is that in daily life the chest muscles are rarely subjected to great stress, so when they are forced to lift heavy weights, growth explodes. Some theorists believe that the chest muscles grow faster simply because they are close to the heart and have a fast blood supply.