How to build upper body muscles for men

How do men train their upper body muscles? Every male friend wants to have a fit body and well-developed muscles. This is not only a manifestation of health, but also makes male friends more attractive. Therefore, many people go to the gym to train their muscles. So how can we train to have the body we want? This is inseparable from choosing the right method. Let's introduce it together below.

1. Learn to eat. After breakfast, you need to have snacks in the morning, afternoon, and evening. Choose foods with high protein content, such as milk and chicken protein. In addition, eat protein powder within 30-60 minutes after each exercise. Muscles have a high demand for protein after exercise.

2. You can also achieve the same effect of training in a professional gym through some freehand exercises. Push-ups (train chest muscles, shoulders, and arms). It not only trains the pectoralis major but also the deltoids, trapezius, waist and abdominal muscles, arm muscles, and leg muscles. It can be said that all the muscles in the body are trained, but the emphasis is on different sides of the muscles. When doing push-ups, you can change the target muscle group by changing the posture.

3. With your hands close together and your arms clasped on both sides of your body, you can mainly train your triceps. If you keep your head high and your feet low, and the angle between your body and the ground is about 15 degrees, you can train the muscles of the lower edge and middle groove of the pectoralis major. If you keep your body parallel to the ground, you can train the muscles of the middle bundle of the pectoralis major. If you keep your head low and your feet high, and the angle between your body and the ground is about 30 degrees, you can train the muscles of the upper bundle of the pectoralis major. If the angle between your body and the ground is more than 45 degrees, you can train your shoulder muscles.

4. Pull-ups (train back muscles and arms). Two-handed pull-ups mainly train back muscles, while also training arm muscles, especially the biceps. One-handed pull-ups mainly train the biceps. Generally, you can choose to practice on a fixed object at home, such as a door beam or a cabinet, that can be held with both hands and can bear the weight of the body.

5. Bench flexion and extension (triceps exercise). Use both hands to support the bench in an isometric position, clamp the arms to the sides of the body, and place the feet together on the ground. Use the elbow flexion and extension to exercise the triceps. If you need to increase the difficulty of the movement, you can put your feet on a support to make the lower body parallel to the ground or add weight to the body.

6. Sit-ups (training the abdominal muscles). The first thing that comes to mind when training the abdominal muscles is to do sit-ups. We can change the body posture to train the abdominal muscles in different parts of the abdomen. If it is the upper body, the upper abdominal muscles of the abdominal muscles are trained. If it is the lower body, both feet are raised to train the lower abdominal muscles of the abdominal muscles.

7. Standing push-ups. When practicing, keep your body upright, feet shoulder-width apart, and hands at your sides. Start with a full squat, with your hands touching the ground. Then transition to a push-up position and do one push-up. Then use your hands and feet to return to a full squat position and then focus on your leg strength to jump up. Repeat the exercise in this position. You don't have to do push-ups during the exercise. Choose the difficulty of the exercise according to your physical condition.

The above content is a detailed introduction to the knowledge of "how men can exercise their upper body muscles". These methods are easy to use in our daily lives and are also good exercises for building muscles. The effect will not be seen immediately in one or two days. We need to persevere and exercise more so that our body's resistance is strengthened and people are healthier.