How to exercise male chest muscles for best results

　　Push-ups to build strong chest muscles

　　Narrow push-ups exercise Arm strength. Wide-grip push-ups work the pectoralis major muscles. There are at least 8 ways to practice push-ups.

　　1. Chest expansion pose

　　Use the palms of both hands as support points, open your arms as wide as your shoulders, or wider than your shoulders. Your back, waist and hips should be in a straight line. Use your elbows to bend your arms. This method mainly exercises the chest muscles, triceps of the upper arms and abdominal muscles.

　　2. Shoulder type

　　The action is the same as above, except that the distance between the hands is narrower, and the fists are used as support points, with the fist eyes facing forward. This method exercises arm strength and can increase the strength of the wrist and the hardness of the punch. When practicing, you should pay attention to the fact that the selected supporting ground can be soft first and then hard, and the wrists should be tightened when supporting to avoid sprains.

　　3. Iron Ox Plowing Style

　　Use your fist or palm as a point of support. Place your hands on the ground and open your arms shoulder-width apart. Place your toes on the ground, hands and feet parallel. Push your head diagonally forward, use the soles of your front feet, hands, neck, and waist to push together, and at the same time, your waist collapses and is close to the ground. Then the hips rise, the waist collapses again, the body is pulled back, and the entire movement is completed. Just do the forward and backward movements repeatedly. This exercise mainly targets the neck and strengthens the back muscles, wrists, and ankles.