For many of us bodybuilders, especially many bodybuilders, there should be such a fitness goal in the process of fitness training, that is, we want to make our chest muscles bigger and have strong chest muscles through certain fitness training, but the reality we face may always backfire. Many friends may encounter such a problem, that is, our chest muscles have never been trained.

So why not practice your chest muscles? For such a question, I want to tell you that the reason why we are difficult to practice chest muscles is probably because we made two mistakes in the process of practicing chest and made mistakes without knowing it. No wonder it backfired.

First, too many training moves are chosen, which are too fancy.

In my opinion, if you want to get a good chest muscle growth effect in the process of chest training, instead of getting a good training experience.

Then in the process of chest training, the training actions we choose should be pure training actions, not some very fancy training actions.

There are some chest exercises that we should do well, master and then do more. They are our barbell flat bench press and upward inclined dumbbell bench press, sitting posture and chest clamping, arm flexion and extension.

In the process of chest training, we must give priority to compound training movements, that is, barbell bench press and other training movements, supplemented by some fixed equipment training movements.

If we want to develop chest muscles, the first thing to do is barbell bench press, because it is very helpful for us to increase the circumference of chest muscles.

For many of our novice friends who practice chest, when we start to practice chest, we must first enlarge the chest muscles. About the shape of the chest muscles, that's something to consider in the future, not when we started practicing chest.

In addition, Bian Xiao, I want to tell you that in the process of chest muscle training, if the main goal is to increase the circumference of chest muscle, then in the choice of training actions, it is best to choose four actions, three compound chest muscle training actions and one chest muscle middle seam training action.

Second, the selected training weights are unreasonable.

What we need to know is that the selection of training weight is very important in the process of strength training. If the selection of training weight is unreasonable, your chest muscle growth effect will naturally be very poor.

No matter when you practice chest, whether the training weight is too large or too small, it is difficult for us to get a good effect of chest muscle growth.

As for the selection of training weight, in my opinion, in order to obtain good chest muscle growth effect, it is better to choose the training weight of 6 to 10RM during chest training.