Square pectoral muscles, this is how you can train your chest to be perfect

Many men want to have beautiful chest muscles, because chest muscles can not only make men look more manly and increase men's charm, but also give people a sense of security. However, after some people have exercised for a period of time, their chests are round and small, which is not very good-looking. So how can you train square chest muscles?

1: Try to reduce the number of chest muscle exercises with small range of motion and small angles. For example, try to use less chest presses with seated machines, chest presses with Simth racks, chest presses with barbells, etc. These exercises have small range of motion and small angles in the process of training chest muscles. If you must use a barbell in the process of training chest muscles, it is recommended to change the distance between your hands frequently, and it is best to use a wide grip for chest presses with barbells.

2: Use more exercises with large range of motion and angles. These exercises can stretch the muscle fibers of the chest and expand the chest cavity. For example, dumbbell chest press, dumbbell bird, rope chest clamp, rope chest press, supine arm curl, parallel bar arm curl, push-up, etc. These exercises have large range of motion and large angles in the process of training chest muscles. Parallel bar arm curl is especially recommended. This movement can effectively train the lower and outer edges of the chest muscles, making the chest muscles present a beautiful square shape.

3: When training the chest muscles, you still need to do standard, standard, and standard movements. Because in the process of training the chest muscles, non-standard movements are likely to lead to uneven development of the chest muscles. In addition, in the process of training the chest muscles, you must do the movements of "long displacement and slow speed".

1: You need to train your quadratic pectoralis muscles. Target: The main muscle group is the triceps, and the secondary muscle groups are the dorsi muscles and the abdomen. You can also train the middle seam of the pectoralis muscle.

2: Unlike ordinary push-ups, diamond push-ups are mainly about the change of hand shape. The hands are no longer separated on both sides of the body, but close together, with the thumbs and index fingers of the left and right hands touching each other, forming a diamond shape. Do 4 sets every other day, each set to exhaustion, and rest for one minute between sets. Movement process: Support the ground with both hands, bring the palms of both hands as close as possible, and use the thumbs and index fingers to form a diamond-like rhombus. Stand straight, bend the arms and bring the elbows close to the sides of the body, let the body drop straight down until the shoulders and elbows are at the same level, then push the body straight up, and return to the starting position to complete 1 time. Do each set until exhaustion.

3: Key points of the movement: Keep your abdomen in and your chest up during the whole process. Do not arch your back or bend your waist to avoid lumbar dislocation or muscle strain. Differences between the two movements: Most of the movements are the same, and the key points of the movements are basically the same. The differences are: 1. The distance between the hands is different, one is wide and the other is narrow; 2. When doing standard push-ups, the elbows are open away from the body and in a straight line with the shoulders. However, after bending the elbows in diamond push-ups, they are retracted to the sides of the body.

I hope everyone will not forget the methods and points that need to be paid attention to when exercising. Friends who want to train their chest muscles must strictly follow the requirements. If you persist for two or three months, you can see changes in the shape of the chest muscles. Friends who have this need can give it a try.