How to quickly build abdominal and chest muscles: four methods

Abdominal muscles and chest muscles are the areas that men focus on when exercising. Generally speaking, methods that can quickly train chest and abdominal muscles are the most popular. So, what are the rooms that can quickly train abdominal muscles and chest muscles?

First, parallel bar dips.

Squeeze your elbows tightly, tilt your upper body slightly forward, tuck your chin in, and slightly tuck your chest in. This posture should be maintained at the beginning and the end. This is a warm-up for the chest, and the focus is on building the lower chest. When doing this movement, don't lower the bottom too low to avoid putting too much pressure on the shoulders and causing damage to the body.

Second, barbell flat press.

Different grip distances can stimulate different parts of the chest, and the effects of exercising different parts of the chest are also different. This movement can build the circumference of the entire chest. If you want to exercise the pectoralis major in the middle, the grip distance can be slightly narrower than the shoulder; to exercise the entire pectoral muscle, the grip distance can be the same width as the shoulder; to exercise the outer side of the pectoral muscle, the grip distance can be slightly wider than the shoulder.

Third, the upward incline dumbbell push-up.

The advantage of dumbbells is that they are more convenient and do not have the many restrictions and requirements of the horizontal bar. They can exercise the upper pectoralis major and fully stretch the muscles in this area. The incline board can be controlled at 30 to 40 degrees. Be careful not to increase the angle too much to avoid straining the pectoral muscles.

Fourth, downward oblique dumbbell lying push.

This is to exercise the lower pectoralis major muscle. When doing this movement, be careful not to place the dumbbells in the middle of the pectoralis major muscle, but on both sides of the lowest ribs to avoid causing too much pressure on the shoulders.