What is the difference between square pectoral muscles and round pectoral muscles? Which one do you prefer?

For many men, having beautiful and strong pectoral muscles is an exciting and confident thing. So what are the square pectoral muscles and round pectoral muscles?

There are two factors that determine whether a person has round or square chest.

The first factor is the innate factor, that is, genes, or more specifically, the distribution shape of the chest muscle fibers.

The second is the acquired factor, which refers to the acquired chest muscle training.

If we compare the importance of these two factors in determining a square chest, the viewpoint of this article is that the innate factor is more important. However, acquired training can also achieve the effect of a square chest, but it requires more effort. The following will analyze how to train the chest muscles to achieve the effect of a square chest.

The difference between square chest and round chest is that the chest muscle fibers of round chest are more concentrated in the middle of the chest, while the muscle fibers of square chest are evenly distributed throughout the chest.

As for what kind of chest you want to develop, you can control it through training methods. You can train according to whether you like round chest muscles or square chest muscles.

Round chest muscle training methods and precautions:

If you want to practice a round shape, you should do supine chest press (lying flat), three sets each with narrow grip and wide grip, 10 reps each, rest for 1 minute between sets, and repeat every three days. You will see initial results in two months, lay a foundation in half a year, achieve some success in one year, be reborn in three years, and be impressive in five years. Don't do it on the parallel bars, because the parallel bars will carve out the outline of the lower edge of the chest, which does not meet your requirements for a round shape.

Bodybuilding should be done comprehensively. All the major muscle groups of the body should be trained. Do not just train the chest muscles, otherwise it is easy to train them into deformities. The major muscle groups of the body are: chest muscles, dorsi muscles, deltoids, triceps, biceps, trapezius, abdominal muscles, spinal muscles, quadriceps, biceps femoris, etc. These muscles should be trained intensively.

Diet: Don't be too timid to eat all kinds of meat, but eat enough rice, eggs, milk, muscle-building powder, and protein powder. Don't exercise on an empty stomach, and don't exercise when you are full, otherwise you will hurt your body at best, or even end up in the hospital.

In addition, you should maintain a happy spirit. If you have many worries, are depressed and listless, it will affect your exercise, greatly reduce the effect, or even make it impossible to exercise. Fitness requires a spirit of hard work, fearlessness, and forward-moving. Only with such a mental state can you exercise well and see quick results.

You also need to get enough rest, including sleep, tea, listening to music, etc. Don't go out of the gym, sing karaoke until midnight, or play mahjong all night long. This will not be effective, and it may even hurt your body because you will be physically exhausted and unable to support the exercise in the gym.

Square pectoralis muscle training method and precautions:

To develop a square chest, please pay attention to the following points:

1. Try to reduce chest muscle training movements with small range of motion and small angles. For example, try to use less chest presses with seated machines, chest presses with a Simth rack, chest presses with a barbell, etc. These exercises have small range of motion and small angles in the process of training chest muscles. If you must use a barbell or Simth rack 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 a barbell.

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 flexion and extension, parallel bar arm flexion and extension, prone push-ups, etc. These exercises have large range of motion and angles in the process of training chest muscles.

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".

Well, the above three points are summarized about how to train chest muscles. I hope that friends who want to train chest muscles can strictly follow the above three points. Generally, if you strictly follow the above three points and stick to it for 2 to 3 months, you can see the change in the shape of the chest muscles. Friends who have this need can give it a try.