I believe that no woman refuses to get a man with big chest muscles. Indeed, men with chest muscles do give people a sense of security, so what many friends want to do quickly when they go to the gym is their chest muscles. What actions can stimulate and grow the chest muscles? Today, we will teach you four moves to practice your chest muscles.

Chest movements 1: flat barbell bench press

The golden action of chest training is definitely bench press, but if you want to really increase the circumference of chest muscles through bench press, there are several points that must be paid attention to. The first is the grip distance. If our grip is too narrow, it will become a narrow bench press. The main training is our arm triceps brachii, so the grip distance is slightly wider than the shoulder. I suggest you do this.

The second point is the range of bench press. I've seen many people do bench presses in the gym, and the barbell doesn't touch the chest when it is pushed up. That can't be called a complete bench press. The bench press should completely contact the pectoral muscles, and then use the strength of the pectoral muscles to push up.

Chest muscle action 2: lift dumbbells on your back

This is an unpopular action, but it doesn't mean it has no effect. On the contrary, it is a very good chest muscle training for Dong people, which can effectively exercise our lower chest muscles, triceps brachii and even our back muscles.

The action requires us to fix a vertical dumbbell with our hands and lift it from the back of the head to the top of the pectoral muscle. When doing this action, we can slow down, feel the continuous contraction of our chest muscles and control the rhythm.

Chest muscle action 3: dumbbell bird

This action can make our chest muscles more powerful and build more coordinated chest movement ability. The action requires us to hold a dumbbell in each hand and move closer to the middle. One of the problems that we need to pay attention to in the action is that the elbow must be kept at a fixed angle, rather than changing the angle at will.

Chest Muscle Action 4: Push the chest with the instrument

This action is carried out on a chair with fixed instruments. Holding the handle with both hands and pushing forward can compress and stretch our pectoralis major like bench pressing, which is very beneficial to increase the thickness and overall saturation of our pectoralis major. The advantage of the fixation device is that it completely and correctly fixes our movement trajectory, so that we can always exercise in the correct strength mode.

In addition to the peak contraction, we also need to achieve a contraction in the pectoral muscle, that is, isometric contraction, constant length and increased tension. With the tense state, the blood flow speed of our muscle tissue slows down, and the growth factor of muscle tissue stays in muscle tissue for a longer time, which is more conducive to our muscle gain. This is the secret of chest muscle training. I hope everyone can apply it to their own training.

The above is our article dedicated to you. I hope you can reasonably apply it to your own training and become a big-breasted brother as soon as possible!