What is the best way for boys to train their chest muscles?

Maybe everyone thinks that men with abdominal muscles are very handsome, but some people don't think so. They think that men with chest muscles are more handsome. Therefore, many men in the gym pay special attention to training their chest muscles. There are many ways to train chest muscles, such as flat bench press, dumbbell lifting, and push-ups, etc. So how can boys train their chest muscles better? Let's introduce it in detail below.

The best way to train chest muscles:

1. Double bar dips:

As a warm-up for the chest, focus on building the lower chest. Key points: Tighten your elbows, lean your upper body forward, tuck your chin in, and slightly hunch your chest. Keep this posture at the beginning and end. Don't lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

2. Barbell flat bench press:

Build the entire chest circumference. Different grip widths stimulate different focuses. Slightly narrower than the shoulder to train the middle pectoralis major, shoulder-width to train the entire chest muscle, slightly wider than the shoulder to train the outer side of the chest muscle, and wider is the side weight to train the rear deltoid muscle.

3. Position of feet:

Spread your legs at a 45-degree angle and place them flat on the ground for strong support. If you put your feet on the bench, the stability will be poor, and you will need to use some strength to control the stability of your core muscles, which will prevent you from exerting the greatest strength to train your chest muscles. Key point: Do not lift your hips and waist off the bench.

4. Incline dumbbell press:

Exercise the upper pectoralis major. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, which can fully stretch the pectoralis major. Be careful not to lower it too low to avoid straining the pectoralis muscle. This exercise is done first because free weights require a lot of energy. The angle of the inclined board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid will be greater, which will affect the strength of the pectoralis muscle.

Men's Fitness Tips

1. If you have cramps during exercise, pay attention to supplementing calcium and magnesium

Leg cramps after exercise do not mean that you have overloaded your exercise, but are caused by malnutrition. The main function of calcium and magnesium in the human body is to participate in neuromuscular conduction. Physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn blocks neuromuscular conduction and causes leg cramps.

The daily calcium requirement for adult men is 1000 to 1800 mg, and the recommended daily intake of magnesium is 350 mg. There are sufficient sources of calcium, and milk is a good choice. The magnesium contained in green leafy foods is the easiest to absorb, and high-quality magnesium can also be found in nuts and seafood.

2. Sweating profusely, be careful of dehydration

Men need more water than women. For men, the water required in muscles is more than three times that in fat. In men's bodies, muscles account for about 40%, while in the average female body, muscles account for only a little more than 20%.

Water can also lubricate joints, regulate body temperature, and dissolve and transport nutrients into the body. An average man needs about two liters of water a day, and men who exercise will consume twice as much water.