How do men train their chest muscles?

Nowadays, many girls no longer just like gentle men, but hope that their men have a healthy body. So men at this time often use some methods to further carve strong and well-defined chests. If you want to make yourself look more manly, you want to exercise. In fact, as long as you exercise, you will be there in the near future. How do men exercise their chest muscles?

1. Barbell Flat Press

Do not neglect this exercise. To maximize its effectiveness, it requires careful analysis and study of the following aspects.

Starting position: Lie on your back on a flat board with your feet flat on the ground and slightly narrower than your shoulders. Keep your chest up, back slightly arched, and buttocks always in contact with the board. It is best to have a partner help you pick up the barbell and control it. The appropriate wide grip is an important part of maximizing chest muscle stimulation. A narrow grip will use more of the anterior deltoid and triceps. A grip that is too wide will shorten the range of motion and may cause excessive pressure on the wrist and rotator cuff.

Practice: Take a deep breath and keep your body ready to go. With the barbell off the rack, contract your chest muscles at the top and use your dorsi muscles to pull the barbell toward your sternum. Keep your chest up and imagine that your chest and the barbell meet halfway. When the barbell drops to the lowest point, your chest muscles should feel fully stretched. The contraction and extension of the chest muscles is like squeezing a rubber band with the barbell intermittently.

Control your breathing as the barbell descends. Pause briefly when the barbell touches your chest, stay tense, don't relax, and prepare to push the barbell up. As the barbell leaves your chest, push it toward your feet as if you were doing a decline press. This technique will prevent straining your chest and shoulder muscles. Imagine pushing the barbell and yourself farther away. The correct movement is that you will feel pressure in your upper back. As you approach failure, you will find that the barbell is moving slowly and steadily.

Number of sets: Try 3-4 sets with appropriate weights. The first set does not need to be perfect, and you should try to do 15 reps. Try to do at least 10 reps in the next two sets, and do the last set to exhaustion. Use a "3-0-2" rhythm: lower the barbell in 3 seconds, do not stop at the lowest point (0 seconds), and lift the weight in 2 seconds. Rest for 1-2 minutes between sets.

Skill:

1. Don't just use your arms to press the barbell. Imagine using the strength of your entire chest muscles to push your body and the barbell off the plate.

2. Make sure your hips are against the board. Do not lift your hips during the exercise, as this will increase the chance of injury and reduce the amount of exercise for your chest muscles.

3. Push up the barbell and instantly grip the barbell, contract your gluteal muscles, abdominal muscles, and respiratory muscles, and imagine transferring energy from your abdomen into your grasping hands.

Tip: Rebounding away from the chest when using a heavy barbell is not an advisable action. It not only easily damages the sternum and pectoral muscles, but also reduces the amount of stimulation to the pectoral muscles and inhibits muscle growth.

A warm reminder: when you want to have chest muscles, don't do exercises that are not suitable for your actual ability. And don't try to use too much weight at this time. Otherwise, once you strain your shoulders, you will lose more than you gain. And the right weight is to keep the movements standard.