How to build bigger chest muscles How to build bigger chest muscles

　　Having strong chest muscles is what many men pursue, but not everyone knows how to build bigger chest muscles. So how can you build bigger chest muscles? What are some ways to build bigger chest muscles? How to do common chest muscle exercises? The editor will take you to find out! Hope it helps.

　　How to build bigger chest muscles

　　The main way to develop the pectoralis major muscles is the barbell bench press, and other exercises are auxiliary. Because the size of the muscles trained is directly proportional to the weight lifted. The weight of the bench press barbell is relatively much larger than that of dumbbells. It is very difficult to do bench press or "fly" with heavy dumbbells. Under normal circumstances, if the bench press weight reaches 60 kilograms and each group is done 8 to 10 times, the chest circumference can be increased to 95 centimeters. If you train with 100 kilograms, the chest circumference will exceed 100 centimeters and reach 120 centimeters.

　　The diameter of the bench press barbell is preferably slightly thicker, with an outer diameter of 35 to 40 mm and a wall thickness of 2.5 to 3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate push-up by the arm. The distance from the grip to the bell is preferably short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the chest muscles, and the generation of rabbit force couples can be reduced.

　　The lifting and lowering position of the lever must be placed on the pectoral muscle being trained (down to the diaphragm and up to the clavicle). Chest training should be done from bottom to top, from wide to narrow, that is, first train the lower chest (lying inverted), then train the middle chest (lying supine), and then train the upper chest (lying upright). First hold the bar wide, then hold the bar middle, and then hold the bar narrowly. Use a wide-grip bar to train the width of your chest muscles, and a narrow-grip bar to train the height (thickness) of your chest muscles.

　　As for the bench press, use a short bench for the incline bench press (20-30 degrees) and flat bench press. Only the upper back contacts the bench surface during the press, which can straighten the chest and increase the unit pressure. For incline bench presses, use a seated curved bench (30-45 degrees) to straighten the upper chest and bring it into a horizontal position, so that the barbell acts vertically on the upper pectoral muscles.

　　Simple chest muscle exercise method

　　The simplest sit-ups will do. Do it together every time you exercise. Do 3 groups each time, 12 to 15 in each group. The number should be a little difficult to complete in one group. Rest for about 1 minute between two groups.

　　Plank. It is recommended to do it every night, hold for more than 30 seconds each time, and do 3 groups. Practice abdominal breathing. You usually use abdominal breathing, and take a few deep breaths when you think of it. You can also exercise your abdominal muscles. It is simple and effortless.

　　Sit-ups:

　　Mainly exercises the upper abdominal muscles. Slowly raise your upper body, draw in your abdomen, and bring your head as close to your knees as possible. When you lean back and return, your back touches the board surface. For those who have basic exercise skills, it is best to do it on an inclined board or an abdominal muscle rack. You can fully lean back to increase the difficulty of abdominal contraction.

　　Lift your legs and tighten your abs:

　　Mainly to develop the lower abdominal muscles. Lie on your back with your legs straight and as high as possible. Then slowly lower it and repeat several times. Do the same movement with your knees bent for better results.

　　Bend your knees and bend your body:

　　Focus on exercising your abdominal muscles. In a sitting position, straighten your knees, lean your upper body back, and maintain body balance. Then bend your knees and tuck your abdomen in, so that your abdominal muscles can flex as much as possible. Your feet should never touch the ground during the exercise.

　　Alternately touch the toes:

　　Lie flat on your back with your legs straight and your hands by your sides. Lift your body, raise your left leg at the same time, and touch your left toes with your right hand ； Return to the original position, raise your upper body again, raise your right leg at the same time, and touch your right toes with your left hand. Repeat several times.

　　Twist:

　　Hold a handle with one hand or pull a heavy object of a certain weight, and perform twisting and turning exercises in various postures. For example, you can first twist 10 times clockwise, and then twist 10 times counterclockwise. Finally, bend forward, backward, and left and right 5 times. It can exercise the obliques and waist muscles. (Reference website: 39 healthy net)

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