Doing push-ups or doing bench presses with dumbbells (be sure to be heavy or barbell) are very good ways to practice pectoralis major.

It is advisable to have muscle aches every time. Remember not to do it every day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise.

Only scientific fitness can have perfect muscles. (Original, don't copy)

Practice your chest muscles. How to make pectoral muscles thicker and bigger?

The basic knowledge of chest muscle training allows you to quickly enter the world of chest muscle training. Objective To enable beginners to quickly understand and master the basic knowledge and system framework of chest muscle training involved in the process of fitness. After understanding the whole framework, in-depth study still needs to be realized in practice, or enter the fitness forum to communicate with friends and improve together.

In the process of chest training, the chest is divided into different areas for targeted training, usually divided into upper chest, middle chest, lower chest, and the inner and outer sides of chest muscles. If today is the chest muscle training day, then you should choose at least 3-4 parts of the chest and train 4 groups of movements in each part to achieve the best chest muscle training effect.

The following is a schematic diagram of 1-2' s most commonly used body-building actions in various parts of sports, focusing on family body-building actions:

First, exercise chest movements:

Downward oblique push-ups

Tilt dumbbell bench press upwards.

Second, exercise the central chest movements:

Middle distance prone flat dumbbell bench press

Third, exercise chest movements:

Tilt dumbbell bench press downward.

Fourth, exercise the inside of the chest muscles:

Narrow push-ups

Five, exercise the side chest muscles:

Dumbbell bird

Wide push-ups

I wish you early success. Choosing the best answer is the best, and I didn't give you an approval to encourage you. thank you

How can exercise make chest muscles bigger?

First, the main method of developing pectoralis major The main method of developing pectoralis major is barbell bench press, supplemented by other exercises. Because the muscle volume is directly proportional to the weight lifted. The weight of bench press barbell is much larger than dumbbell. It is difficult to treat heavy dumbbells as bench presses or "birds". In general, if the bench press weighs 60 kg and each group does 8- 10 times, the chest circumference can be trained to 95 cm. If you practice at 100 kg, your chest circumference will exceed 100 cm and reach 120 cm. Second, the design and practice of bench press barbell. Bar dumbbell exercises are mainly influenced by factors such as bell weight, grip mode, grip distance, lifting angle, lifting speed and number of groups, and pectoralis major is no exception. The bar diameter of bench press barbell is slightly thicker, with an outer diameter of 35-40mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure of the palm and increase the stress area, which is beneficial to arm lifting. The distance from the grip position to the weight plate should be short, about 100 mm, which can concentrate the weight (force) on the vertical plane near the pectoral muscle and reduce the occurrence of rabbit puppets. The position where the lever rises and falls must be placed on the pectoral muscle to be trained (down to the diaphragm and up to the clavicle). Chest training should be from bottom to top, from wide to narrow, that is, first practice the lower chest (reclining), then the middle chest (reclining), and then the upper chest (reclining). Hold the bar wide first, then middle and then narrow. Wide grip exercises chest muscle width, while narrow grip exercises chest muscle height (thickness). Regarding reclining stools, reclining and reclining (20-30 degrees) and reclining short stools, when only the upper back touches the stool surface, the chest can stand up and the unit pressure can be increased. The upright bench (30-45 degrees) can make the upper chest stand up to a horizontal position and make the barbell act vertically on the upper chest muscles. 3. Inhalation when breathing hard while lying flat can increase the amount of myoglobin and glycogen for energy supply, and make the muscle capillaries bigger, which is beneficial to exertion. If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, which will make muscles sore and tired. Therefore, the correct bench press breathing method is to inhale when the barbell is pushed up and exhale when the barbell is put down. Fourth, the speed of bench press adopts rapid contraction (1-2 seconds) and slow expansion (2-4 seconds), which contradicts Wade's law of slow continuous stretching (forced contraction for 4 seconds and reduced expansion for 2 seconds). The author's experience is that the reduction time is the same as the contraction and lifting time (2-3 seconds). If the lifting speed is too fast or too slow, the lifting weight is not suitable. V. Effect of triceps brachii on pectoralis major while practicing pectoralis major, it is necessary to strengthen triceps brachii of upper arm. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles. Usually the weight of bench press should be three times that of triceps. Sixth, push-ups do not use dumbbells, and push-ups can be regarded as the simplest magic weapon to practice chest muscles. Doing push-ups often can also keep the volume of chest muscles, which is especially meaningful for the elderly to keep fit.

How to practice making chest muscles bigger and thicker?

The wind and water have turned, and now that kind of small white face is as slender as a weak willow, it is not so popular. People began to appreciate the muscular man with healthy sunshine. They basically have enviable muscles, symmetrical lines and full of strength, especially the thick and angular pectoral muscles, which are majestic. If you also want to practice, so that you have big and thick chest muscles, you might as well look at the following methods. This set of exercises is arranged for two days, with different movements every day and different intensity exercises for different muscles. Can be done repeatedly.

The first day of practice 1: push-ups and high-fives.

Repeat 6-8 times as a group and do 6 groups.

1, Start: Take a push-up posture, lower your body so that your chest is about 2 cm off the ground.

2. Then raise your arms with explosive force, let your hands off the ground and your body fly. After high-fiving with both hands in the air, return to the push-up position, and then lower your body to the starting position to prepare for the next repetition.

Day 1 Exercise 2: Push Dumbbells

Repeat 8- 10 times as a group and do 5 groups.

Hold dumbbells in both hands, lie flat on the flat stool and land on your feet. Push the dumbbell upward with explosive force. When it reaches the highest point, press the dumbbell tightly together for almost 2 seconds, and then slowly lower the dumbbell to the height close to the shoulder within 3 seconds. Repeat next time.

Exercise 3 on the first day: high-legged push-ups

Repeat 10- 12 times as a group and do 4 groups.

1, lift your feet with steps or a stable stool and pose as push-ups. Slowly lower your body for 3 seconds and pause when you reach the lowest point.

2. Then lift it explosively and quickly until your arms are straight. If it's too easy for you, you can ask a friend next to you to help you and put some heavy things on your back. When doing this action, be sure to keep your body in a straight line from neck to heel, and don't sag or lift your back up and down.

Practice the next day 1: cross push-ups

Repeat 29-24 times as a group and complete 3 groups.

1, push-up posture, put your right hand on the fitness pedal and do a push-up.

2, and then quickly pedal to change hands.

3. Put your right hand on the floor, your left hand on the pedal, and do another push-up. Step on the pedal repeatedly like this, and repeat the push-ups.

The next day, Exercise 2: Sit-ups.

Repeat 20-25 times as a group and complete 2 groups.

Hold a barbell with your hands shoulder-width apart and your arms straight up. At this time, the shoulders are close together and the back is arched. Then slowly put the barbell down to the position close to the sternum, support the ground with your feet, and help your hands support the barbell again. Repeat this process over and over again.

The next day, Exercise 3: Inclined dumbbell press.

Repeat 15-20 times as a group, and complete 2 groups.

Set the stool to a 45-degree tilt, lie on your back with your upper body on the stool, and put dumbbells on your chest with your hands. Slowly lift the dumbbell vertically, and then slowly lower it. Keep repeating.

How can a man make his chest muscles bigger?

First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles.

Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

Chest: dumbbell bench press 4 groups

Dumbbell flying bird 4 zu

4 groups of push-ups (20 to 30)

Practice twice a week with an interval of more than 48 hours.

How to quickly make the pectoral muscles and arm muscles bigger?

Are you talking about deltoid? Or two or three heads? If it is a deltoid muscle, you can use dumbbells as 1 and lift it horizontally before standing (toe-that is, the front of the deltoid muscle); 2. Side lift: mainly practice the middle bundle of deltoid muscle (Action: hang two hand-held dumbbells in front of your legs, lean forward slightly, and bend your elbows slightly. Lift the dumbbells to the sides to shoulder height, so that the deltoid muscle is at the "contraction peak" position, and then control the shoulder muscles to recover slowly. You can also do it with one arm and two arms rotate) 3. Bend over and lift flat: mainly practice the posterior bundle of deltoid muscle (action: hold dumbbells in the palm, bend your knees, stabilize your body, raise your arms to both sides, and then control to lower slowly). You can use dumbbells to do lying bird, lying bird, lying push-ups and lying push-ups, plus push-ups (mainly to practice pectoralis major and three heads), mainly because your equipment is limited, so you can only do these. As for when to practice, I personally think anytime is ok, but you must eat something to rest for about an hour before practice, and eat two eggs before and after half an hour. Protein has a good effect on muscle building.

How to train can quickly make the chest muscles bigger and the abdominal muscles more obvious?

Push-ups, chest muscle core, persist for a month or two.

How to make pectoral muscles bigger quickly

Eat, papaya

How to make * * * bigger quickly?

The first trick: know the secret of your chest.

Many women in China are worried because their breasts are too "small", so they change their ways to buy slim underwear, go to the gym for breast enhancement and apply various breast enhancement creams. In fact, the shape and size of female breasts are mainly related to heredity.

At the beginning of puberty, the hormones in a girl's body and her own sensitivity determine the size of her future breasts. Generally speaking, the more hormones, the bigger the chest will develop. Chest that is too small or too big during development can actually be adjusted by diet. The cause of flat chest after maturity can even be traced back to loss of appetite in adolescence.

Perfect female breasts are also closely related to protein. Without it, it is an "impossible task" to make breasts elastic or to make their shape more perfect. The amount of fat in the chest will also change with the shape of the chest. Women born with flat breasts don't have to feel sorry for themselves. Perfect breasts are definitely not as big as possible. Smart women know how to consciously control their breasts to achieve the beauty of balance.

The second measure: compulsory course of chest maintenance

Flapping promotes blood circulation, promotes fat and shapes beautiful breasts.

1. Flap and hold the lower side of the chest and the lateral lower side alternately with both hands from bottom to top.

2. Beat mainly with sound, and beat until the muscles turn red.

3. Then do the same action on the other side.

Chest is one of the fastest aging parts of our body. Both the weight change during the growth period and the chest contraction caused by childbirth are important factors to accelerate the aging of the chest. In addition, the chest is the most obvious part affected by gravity, and a sagging chest will make you lose your sexy charm. Therefore, after the age of 20, you should work hard on maintenance.

At least twice a week, do a comprehensive care of the chest. Maybe topical breast cream has no practical effect on enlarging your cup, but breast enhancement products containing highly concentrated plant essence can effectively activate and regenerate cells. For example, Sisley breast cream containing soybean and tomato essence can prevent relaxation; Breast enhancement lotion containing essential oil can improve the sagging and relaxation after breastfeeding and weight loss; Seaweed, corn protein and peach tree essence can tighten elastic fiber. In particular, breast-feeding and weight loss are harmful to the chest, and extra help is needed to restore the beauty of the chest.

In terms of food, we should consciously eat more things with high protein content to match the chest. Stick to it for a long time, and it will definitely have good results.

The third measure: exercise breast enhancement can not be ignored

[Step 1] Lie flat, straighten your arms, and lift the dumbbell, with your arms at 90 degrees to your body.

Can you make your breasts bigger through exercise? The answer is-no! Maybe you'll be a little surprised. Many gyms have played the slogan of losing weight and breast enhancement, so many women think that breast enhancement can be achieved by guiding exercise. In fact, you can't change your size, because you have no muscles.

But exercise can really make your chest healthy and elastic. Exercise can make * * * lower pectoral muscles grow, and the increase of pectoral muscles will make * * * stand out, so it seems that the chest will become bigger. It is best to do more back and shoulder exercises, such as swimming and upper limb exercises, which cannot be ignored.

Compared with chest exercises, * * * will be more gentle and effective. It only takes 5 minutes every day. First, apply * * * products or moisturizing lotion, and circle * * * around the lower part of the chest. From the top of the chest to the neck, you can push it back from bottom to top and repeat it for more than a dozen times. You can do 10 second first, then do 15 second after a rest, and then repeat 10 times. Remember * * *, from both sides to the middle * * * circle. Finally, bottom-up * * *, repeat.

In the upward movement, be careful not to come down in the same way after the palm reaches the neck, which will only make the chest droop.

The fourth measure: How can breast enhancement miss food?

* * * Underdeveloped girls should eat more foods with high calories, such as eggs, meat, peanuts, sesame seeds, walnuts, beans and other foods rich in vegetable oil. Through the accumulation of heat in the body, the thin body becomes plump, and at the same time, because of the accumulation of fat, it becomes quite sensational and elastic. In order to promote the development of adolescence, you can also eat some foods that promote hormone secretion. Such as Chinese cabbage, cauliflower, sunflower oil, rapeseed oil, sesame oil, etc. Protein, linolenic acid and B vitamins are also indispensable ingredients for human body to synthesize estrogen. With eggs ... >>