How to train chest muscles if you have a flat chest?

Many men with flat chests feel that they have no confidence and no charm in life. Many women feel that this phenomenon will make them dislike it. It is true. This world is very realistic. Survival of the fittest. If the chest is relatively flat, many people will choose some courageous methods to help themselves exercise the chest muscles. If there are chest muscles, men will be more confident, confident in life and work. So how should this flat chest train the chest muscles?

1. Incline Press (strengthen the chest muscles, the front and middle of the shoulder muscles, and the triceps)

1. Set the inclined board at 30 degrees or flatter.

2. Bend your knees and cross your ankles.

3. After holding the bar, open it and fix it, straighten your arms, and place the horizontal bar above your abdomen.

4. Bend your elbows to the sides and lower the bar, with your wrists above your elbows.

5. Lower the horizontal bar until your elbows are parallel to your shoulders, and push up to return to the original position.

15-30 kg, 8-10 times, 2-4 sets.

Key Points: Gently squeeze your shoulder blades together as you push up, focusing on your chest.

2. Supine pulley chest expansion (strengthen chest muscles)

1. Install the handle on the lower pulley of the tensioner.

2. Lie on your back between two pulleys, bend your knees, place your feet flat on the ground, tighten your abdomen, and slightly arch your chest.

3. Hold the handle, but don't squeeze it tightly. Bend your elbows slightly and point your thumbs upward.

4. Use your chest muscles to pull the weight above your chest, then slowly return to the normal position. The angle of your elbow joint remains unchanged during the movement.

5-10 kg, 15 times, 3 sets

Key point: If you have trouble maintaining your body position, try doing the movements with the handles on your forearms.

3. Single-arm standing pulley chest expansion (strengthen the chest muscles and front shoulder muscles)

1. Stand sideways in front of the tensioner and fix the handle on the high pulley.

2. Stand with your feet shoulder-width apart, hold the handle with your left hand and put your right hand on your waist.

3. Use your waist and abdominal strength to keep your spine upright. Raise your left arm, bend your elbow 90 degrees, and keep your upper arm parallel to your shoulder.

4. Use your chest muscles to pull the weight to your chest and slowly recover.

5-10 kg, 15 times, 3 sets

Key points: When recovering, squeeze the shoulder blade slightly toward the middle to reduce the pressure on the shoulder joint.

This is a high-intensity exercise that can be performed up to twice a week. The angle of the incline board can be changed frequently to stimulate different parts of the chest muscles. Back muscle exercises should be coordinated with this exercise to achieve balance. The movements should be slow, and one set should be completed in 45-60 seconds.

4. Double Bar Dips:

As a chest warm-up, focus on building the lower chest.

Action points:

Keep your elbows tight, upper body forward, chin in, and chest slightly hunched. Maintain this posture at the beginning and end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

The above methods are all very suitable for men to train their chest muscles, but you must persist when exercising. If you find a good way, but if you don’t persist, then there may be no effect. When training your chest muscles, you must also remember to improve yourself from some of your daily living habits and eat more nutritious foods, so that your body looks stronger and healthier.