A man can not have a girlfriend but he must have breasts

　　Show off your strong chest muscles and let yours steal the limelight of all the "fashionable men"! Today, let's talk about the most important training exercises for chest muscles. Perfect chest muscles are simply the goal of every man. Dream Think about it, you can have a girlfriend, but you can’t have breasts. If you want to know the infinite charm of breast muscles, come and take a look!

　　How to train chest muscles?

　　1. Fully move the shoulder joint

　　Chest exercises can put a lot of pressure on the shoulder joints, so be sure to move the shoulder joints in all directions during the warm-up. It's enough to open your shoulders with the first set of the bar, then slowly ease your body into the role and prepare yourself to lift heavy weights.

　　2. The bench press is the backbone

　　The bench press can effectively strengthen and thicken the chest muscles and other parts of the upper body. The bench press is still the most effective chest exercise, so be sure to include it in your plan.

　　3. Pay attention to the incline push

　　To develop a balanced and perfect chest, you must pay attention to upper chest exercises. Compared with the thick and powerful middle and lower parts, the upper part of the pectoralis major muscle is naturally weaker. There are many practitioners whose chest muscles are disproportionately developed. The only way to correct this deviation is to put the incline press in the first place.

　　4. Increase the range of movements

　　Doing "half range" bench presses is a mistake. If the bar is not lowered to the bottom, it is impossible to stimulate all the muscles, and it also increases the risk of injury. Let the muscles be fully stretched and then shortened to the minimum. This is the most perfect!

　　5. Descend slowly and in a controlled manner

　　Muscle growth not only relies on the lifting action to overcome resistance, but also largely comes from the work of giving in by the muscles, that is, the process of lowering the barbell. Slow, controlled descents will allow you to lift heavier because the bar will be easier to balance due to control.

　　6. Avoid holding the hand too wide

　　If the grip is too wide, the shoulder muscles will bear a large part of the resistance, and the chest muscles will not be fully exercised. A wide grip will also shorten the movement path and cause injury to the shoulder joint. The ideal grip is slightly wider than shoulder width.

　　7. Hold the bar tightly

　　Full strength of the chest muscles relies on a firm grip on the bar. Holding the barbell loosely cannot transfer the force to the barbell well, which is not conducive to muscle development.

　　8. Free equipment is the way to go

　　No matter how advanced the design of the equipment is, the effect is difficult to compare with traditional free weights. The advantage of free weights is that you must maintain correct posture, balance, control, coordination, and concentration throughout the entire movement, rather than a simple straight-line movement of pushing or pulling. Therefore, you cannot achieve the effect of barbell and dumbbell training with equipment alone.

　　Men must learn 5 push-ups to train chest muscles

　　Push-up style one

　　Use your hands and two toes as fulcrums. The distance between your hands should be shoulder-width apart. Your head, back, and legs should form a straight line. Then use your elbows to do arm bending movements. When exercising, the head, back, and legs are still in a straight line. This method can not only exercise Chest muscles, triceps and abdominal muscles can also be exercised.

　　Push-up style two

　　This style is roughly the same as the one above, except that the hands are placed wider than shoulder-width apart. The exercise effect is not much different from the above method.

　　Push-up style three

　　The hands and toes still need to be on the ground as a fulcrum, and the body still needs to be in a straight line. The difference is that the distance between the hands is narrower than the shoulders. This method mainly exercises arm strength. However, you need to be careful when practicing. Improper operation of this method will cause tightness in the wrist and lead to sprains.

　　Push-up style four

　　This kind of push-up is different from the above three types in that it does not require the body to be in a straight line. In the same way, you still need to touch the ground with your hands and two toes, and then imitate the crawling movement, extending your left foot forward until your knee touches your left elbow, then move your left hand about one step forward, and extend your right foot forward until it touches your right elbow. Just go back and forth like this.

　　Push-up style five

　　This kind of push-up is similar to a frog jump. You still need to keep your hands and feet on the ground, your body in a straight line, then bend your elbows, press your body down, and then bounce up after pressing to the lowest point.