This is because your current training intensity can no longer meet your muscle growth, so if you want to achieve the effect of muscle pain, you must strengthen the training intensity. For example, each group has done 12 and 5 groups of training before, so it can be added to the training of 20 and 7 groups of each group accordingly, so gradually improving the training intensity is also a necessary process in fitness. There are several effective ways to exercise chest muscles:

1, barbell bench press

Using barbell bench press to exercise chest muscles is the fastest way to make chest muscles grow up so far. We can choose to buy barbells at home or go to the gym to practice. Beginners are advised to choose the weight of barbell according to their own conditions and practice in groups. In general, each group 12, five groups can rest for 30 seconds.

2, dumbbell bench press

Dumbbell bench press can not only exercise the growth of pectoral muscles, but also help shape the tiny muscles around the pectoral muscles. This training method can be practiced together with push-ups and barbell bench presses, so that your muscles will not only grow quickly, but also become more and more beautiful. But it should be noted that you should practice your muscles in the same place every other day.

3. One-arm push-ups

Compared with traditional two-arm push-ups, one-arm push-ups bring us much more training intensity, because it is equivalent to bearing about half the weight of your body with one hand. Of course, if you can persist in training, the training effect is still quite fast. If you feel that two-arm push-ups can't achieve your training purpose, you can try one-arm push-ups.