Bodybuilding stimulates excessive muscle recovery through high training intensity and promotes muscle growth through excessive exercise.

During muscle exercise, some muscle fibers will break and repair themselves after exercise. The repaired muscle is bigger than the original one, so the muscle is bigger.

The correct way to exercise chest muscles:

(0 1) Sit and bench press: It is safe and reliable for junior bodybuilders to initially exercise their chest strength.

(02) Smith bench press: It is suitable for beginners to master barbell bench press skills, and the upper, middle and lower parts of the chest are mainly exercised on uphill, flat and downhill respectively.

(03) Barbell bench press: a classic exercise of pectoralis major. The upper, middle and lower parts of the chest are mainly exercised in three postures: upper, flat and lower.

(04) Dumbbell bench press: the most classic exercise of pectoralis major. The upper, middle and lower parts of the chest are mainly exercised in three postures: upper, flat and lower.

(05) supine birds: mainly exercise the lateral margin of the chest and the middle sulcus of the chest.

(06) Butterfly machine pinches the chest: also known as butterfly machine flying bird, it is a kind of flying bird, which mainly exercises the middle seam of the chest.

(07) Stretcher clamping chest: Stretcher bird is also a kind of bird, which mainly exercises the lateral chest and chest groove.

(08) Breastmuscle arm flexion and extension: mainly exercise the lower part of the chest, a kind of parallel bars arm flexion and extension, wide grip.

(09) supine bend arm pull-ups: mainly exercise the upper part of the chest.

(10) Push-ups: Exercise the upper, middle and lower parts of the chest in different postures.

(1 1) Narrow grip pull-ups: upper part of pectoralis major.

(12) elastic rope strength training skills: pectoralis major: one of the elastic rope training series.

………

About hitting muscles:

Flapping should relax muscles, promote blood circulation, and enhance the ability to resist slapping. If it is used as an auxiliary exercise, it should have a certain effect, but it cannot be used as a main exercise to strengthen muscles.