The muscles of the chest are composed of left and right parts, also known as pectoralis major. Pectoralis major, usually called pectoralis major, is fan-shaped, located in the front upper part of the chest, starting from the inner half of the clavicle. Chest muscles can be improved by exercise. Developed pectoralis major is an important part of male sexy characteristics. Here are some exercise methods for you: Push-ups are a common fitness exercise, which mainly exercises the waist and abdomen muscles of upper limbs, especially the chest muscles. When doing push-ups, it takes 2 to 3 seconds to completely descend, and finally the chest is about 2 to 3 centimeters off the ground, and then it is propped up and returned to the starting position. Flat bench press is the main action to train chest muscles. Flat bench press is a compound action, and it is also an action involving multiple joints. When practicing flat bench press, you lie on the flat bench press frame, grab the barbell and straighten your arms, bend and then straighten them, and feel the contraction of your chest muscles while pulling from both sides to the middle. Exercise your muscles step by step and practice slowly according to your ability, so as to maintain the quality of sleep and a good diet. Exercising muscles also requires persistent practice and a good attitude. The topic of fitness is becoming more and more popular among men. Running and swimming after work can not only relieve the fatigue of the day, but also enhance physical fitness. So how do men exercise their chest muscles? What are the benefits of exercising chest muscles? What should I pay attention to during chest muscle exercise? Male friends who want to exercise can learn about it. How to exercise chest muscles 1 and parallel bars arm flexion and extension as a warm-up action of the chest, the main focus is to build the lower chest. Clamp your elbows, lean forward, chin inward, and hold your chest slightly. Keep this posture at the beginning and end, and don't put the bottom of the movement too low, so as not to put too much pressure on your shoulder joint. ? 2, barbell flat bench press This exercise can exercise the whole chest circumference, and the different grip distances of barbells have different stimuli to the chest muscles. Compared with the shoulder, if the grip distance is slightly smaller than the shoulder, exercise the pectoralis major in the middle, and the whole pectoralis major is shoulder width. If the grip distance is slightly wider than the shoulder, the lateral part of pectoralis major will be exercised. If it is wider, the training of deltoid posterior bundle will be emphasized. 3. It is a useful way to exercise the upper part of pectoralis major by pressing the upward oblique dumbbell and enlarging the action. Compared with barbells, dumbbells have the advantage of no bar restrictions, and chest exercises with dumbbells can fully stretch pectoralis major muscles. However, it should be noted that the dumbbells should not be lowered too low, otherwise it will easily lead to chest muscle strain. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle. This action mainly exercises the lower pectoralis major and the middle pectoralis major. Use the method of light weight for many times, try to keep your elbow slightly bent and keep your head down and chest out. If you want to have such pectoralis major, you need strength training first. A training action can be divided into three parts according to the arrangement of pectoralis major muscle fibers: upper bundle fiber, middle bundle fiber and lower bundle fiber. When training pectoralis major hypertrophy, we should carry out targeted training for these three parts respectively. Figure: Upward inclined dumbbell bench press 1 The upper bundle fiber training of pectoralis major requires the training actions of the upper inclined plate, such as upward inclined dumbbell bench press, upward inclined barbell bench press, or upward inclined dumbbell flying bird. The rope can be exercised by clamping the chest with a low rope. Figure: Down-sloping dumbbell bench press 2 The exercise of the lower bundle fibers of pectoralis major requires the actions of the down-sloping plate, such as down-sloping barbell bench press, down-sloping flat bench press and down-sloping dumbbell bird. Ropes can be exercised by holding the chest with high ropes. Figure: Flat dumbbell bench press 3 For the exercise of middle bundle fiber, you can use flat dumbbell bench press, flat dumbbell bench press, flat dumbbell flying bird and other actions. When using a rope, you can use the middle rope to hold your chest for exercise. Second, the training requires that when using the above actions to train pectoralis major muscles, you should choose a training program with medium weight, medium times and multiple groups. Specifically, the weight of 8~ 12rm should be selected, and each group should complete 8~ 12 times, and each movement should complete more than 4-6 groups. When you do the action, you should centrifuge to the heart and contract slowly. Usually the time for centripetal contraction is one second, and the time for centrifugal contraction is two seconds. When doing group training, exhale when the heart contracts and inhale when the heart contracts. Figure: When training with the weight of 1-3rm, you should adopt the "breath-holding" breathing method, take a breath before doing the movement, hold your breath all the way, and exhale after the movement is completed, which can increase abdominal pressure, improve core stability and help push more weights. In addition, the total amount of training in each stage is higher than that in the previous stage. Only by maintaining such a state of "gradual overload" can muscles continue to grow. Figure: Nutrition intake III. Nutrition intake and recovery strength training make muscle fibers tear. After training, you need to take in enough nutrients to repair muscle fibers. At this time, the body enters the synthesis stage, so that we can better improve muscle mass. During muscle building, protein 1.5 ~ 2g and carbohydrate 4 ~ 5g are needed per kg of body weight every day. Other vitamins and inorganic salts need to be met by eating more fruits and vegetables. On the basis of nutritional supplement, we should save 8-9 hours of high-quality sleep every day, because human growth hormone is secreted during sleep, when the body enters a positive synthesis state, muscles can grow. Figure: Ensuring adequate sleep Conclusion: If you want to have beautiful and tangible pectoralis major muscles, you need strength training, nutrient intake, adequate rest and recovery. These three conditions are indispensable. Pay attention to the accuracy of the action during training, don't blindly increase the weight, and then gradually increase the training volume after the action reaches the standard. Nutrition is mainly taken in food, and protein can be supplemented with chicken breast, beef, seafood, eggs and milk. When the intake is insufficient, you can take protein powder supplement. Carbohydrate foods can be supplemented by coarse grains and whole wheat staple foods. Eat less refined carbohydrate food, avoid eating too many calories, keep a regular routine and stay up as little as possible. Keep 8~9 hours of high-quality sleep every day, so as to achieve the goal of gaining muscle quickly. As a novice in fitness, most people are keen on the training of pectoral muscles, because pectoral muscles can better support your clothes and look stronger visually, and pectoral muscles can see the training effect in a short time, thus greatly increasing our interest in fitness. How to exercise chest muscles? First, we need to know its physiological structure and function.

From the picture, we know that chest muscles are divided into upper chest, middle chest and lower chest, so in order to make your chest muscles more explosive, I suggest training all three parts. Next, I also recommend the corresponding training movements for these parts. 1. Upper Chest Many people will press on their backs when they mention chest muscles. As long as the weight goes up, the shape of the pectoral muscles will come out, but in my opinion, from the positive effect, a strong upper chest can give people a visual shock. The first action: push upward and recline.

Upward oblique bench press is a classic among the classics, which can be said to be a necessary action of pectoral muscles. For beginners, I suggest using a weight of 8- 12RM, which can be 4-6 groups.

The second action: since there is a barbell, how can its good brother dumbbell not? Dumbbell bench press

Some people will say, aren't these two movements the same? How to recommend it? Of course not. Dumbbells test the stability of your rotator cuff muscles. It has a larger trajectory than barbell bench press, which is bound to stimulate your upper chest in a deeper level. The third one: when the pushing action is finished, let's talk about the clamping action. This is not to make your upper chest muscle mass accumulate, but to make your chest more concentrated, thus making it look stronger. 2. The first one in the middle chest: bench press (in addition to wisdom, you must know that the pectoral muscles must have this action). Before doing this action, you must learn to stabilize the scapula, which will make your shoulders more stable, thus avoiding injuries and squeezing your pectoralis major muscles. The second one: dumbbell bench press

The reason for recommending this action is the same as above. The third action: the butterfly machine clamps the chest. This action is also to make your chest muscles more concentrated. You can also use this action to exercise your chest muscles before each training session. It is also a good choice. Third, the lower chest flexion arm support must be standardized, otherwise it will easily become a triceps training action. First keep your back straight, then lean forward and keep your arms slightly away from your body. Here I suggest four groups, each doing his best.

Well, I hope these exercises are enough to help you and make your chest muscles explode even more. There are many ways to exercise pectoralis major, which can be generally divided into instrumental exercise and non-instrumental exercise. These two exercises have their own advantages. If you exercise in the gym, there are all kinds of equipment for you to use. If you don't go to the gym to exercise, you can only exercise without equipment. Today, I will focus on the method of exercising pectoralis major without the help of equipment. First of all, we need to know about pectoralis major, which is divided into upper, middle and lower parts, and each part corresponds to different exercise movements. When practicing the upper chest, you usually use the lower oblique push-ups to raise your legs, while practicing the middle chest, you usually use the wide push-ups, and when practicing the lower chest, you usually use the parallel bars to bend and stretch.

1, downward tilt push-ups: find a stool with a height of about 80 cm, put your legs on the stool, put your hands on the ground slightly wider than your shoulders to do push-ups, and keep your arms vertical to the ground. When you look at your ears, shoulders, hips, legs and legs from the side, hold your chest out in a straight line, then bend your arms and fall down. When your chest and face are close to the ground, stop at this position for a while to get rid of the inertia caused by exercise and keep the chest muscles continuous. Then the chest muscles contract and the arms push the body hard. This is a complete movement, then bend your arm and fall down again to do the second exercise. Do 8 to 15 in each group and do 5 groups. Push-ups can stimulate the upper chest well, which is a very good exercise for the upper chest.

2. Long-distance push-ups: Hold your hands slightly wider than your shoulders, put your feet together, lean over and touch the ground, hold your chest and abdomen, and lift your hips. When you look at the side, your body and legs are in a straight line, your arms are perpendicular to the ground, and then you bend your arms and fall. When your chest touches the ground, keep this posture for one second to remove the inertia of the action, then contract your chest muscles and push yourself up. This is a complete action, and then repeat. If you feel comfortable doing 15, you can recite something, and it is best to do 15, because doing 8 to 15 is the most suitable range for muscle gain.

3, parallel bars arm flexion and extension: find a chest-high parallel bars, or two higher tables, hold the parallel bars with both hands or press on the table, as long as the feet do not touch the ground when bending the arm. The difference is that the body drops very slowly. When the chest muscles feel stretched, the body can't fall down any more. Just keep this posture 1 sec. After removing inertia, the pectoral muscles contract and push the body hard. This is an action. Repeat this action to do the second one, and do five groups of 8 to 15. The arm flexion and extension of parallel bars is a very good exercise for the lower chest, and the chest muscle congestion is very obvious after exercise. Exercise according to this method, three times a week, and you can see obvious changes in chest muscles after one month. First of all, you should know that chest muscles are divided into upper chest, middle chest and lower chest. Chest training is generally horizontal shoulder flexion, and the training methods are mostly pushing and clamping. I think in training, I like bench press, dragon door frame and dumbbell with bell. Before chest training, generally use a foam shaft or fascia gun to relax the chest. After relaxation, use a elastic belt to clamp the small weight clamp of the chest or bow until the chest is congested and feels pumping. Then, the dumbbell and the rod clock are alternately pushed upwards. After 65,438+02 in each group, the gantry clamps the chest. As long as the training is aimed at the middle chest and the lower chest, finally, the dumbbell is pushed downwards. After the end, use the butterfly machine practice center or parallel bars to bend and stretch your arms, and practice [wit] on the outside and lower chest. I'm glad Shang answered this question. Pectoralis major is generally a symbol of strength, and pectoralis major refers to pectoralis major. Pectoralis major is a muscle connecting the sternum, ribs, clavicle and humerus, which is generally divided into upper, middle and lower layers, so you can exercise to different positions through the angle of humerus movement during exercise. So how to exercise pectoralis major? Here are some exercises to help you build strong pectoralis major. 1. Flat bench press, this action is directly reflected in the strength of the chest muscles. First, lie flat on the barbell stool, with your feet on the ground and step on it. Hold the barbell with both hands, and the grip distance is wider than the shoulder. When putting it down, just lift the barbell and put it down at a slow and controllable speed. At this time, the forearm is vertical to the ground, so gravity will act directly on the forearm. Push up until the arm is straight. In this process, don't shake your shoulder blades when you hold your chest and push-ups. Feel your shoulder blades against the mat. Do 8- 15 times and do 3-5 groups. 2. Flat dumbbell bench press. Compared with barbell dumbbells, the chest is more unstable in this action training, so the weight used is smaller, but the effect of exercising chest muscles is not worse than that of barbell. First, lie flat on the bench press, keep your feet on the ground, keep your chest posture, fix your scapula on the bench, hold dumbbells with appropriate weight in both hands, straighten your hands in the initial position, and the dumbbells fall on the roots of your palms, so that the strength can be directly transmitted from your arms to your scapula. Then fix the scapula, spread your hands to both sides, keep the forearm perpendicular to the ground, and lower the arm slightly below the shoulder joint. Pause for a while to keep the core tightened, and push the chest upward vigorously until the arm straightens back to the initial position, and repeat it for 8- 15 times, and make 3-5 groups. The rope caught the box. This action is mainly to strengthen the middle seam of the chest muscle, which has a very good stimulating effect on the peak contraction section of the chest. First stand in the middle of the gantry, choose an appropriate weight, the height is a bit shoulder to shoulder, and then hold your body with one foot in front and one foot behind. Hold the handle with both hands, bend your elbows slightly, lean forward, make your chest exert strength, and clamp your arms to your chest. If you want to clip your elbow in the middle, touch your hands together. Then open and return to the initial position, and can stimulate different parts according to the height and standing position. This action is also done 8- 15 times, 3-5 groups. 4. Up-sloping dumbbell flying birds, the previous chest clamping is a kind of clamping training, so the up-sloping dumbbell flying birds are arranged to stretch muscle fibers. First of all, lie on the inclined stool, step on the ground with your feet, hold your back close to the inclined stool, hold your chest out, hold the dumbbell with both hands, open your arms to both sides, bend your elbows slightly, and feel the stretching feeling of your chest. Then press your chest hard, and fold your hands up. Be careful not to let your hands close. The above are some recommended exercises for chest muscle training. Generally, the pectoral muscles can be exercised to the upper chest or lower chest by inclining upward or downward. For muscle augmentation, the best weight is the exhausted weight within 8- 12 times. Finally, muscles can't be practiced twice at a time, so in the end, we should keep exercising twice a week, and finally build strong chest muscles. As a male friend, if the figure is too thin, it will give people a feeling of fragility and insecurity. Therefore, many male friends may want to walk into the gym to exercise broad shoulders and strong chest muscles. Men with pectoral muscles can make people look stronger and attract the attention of the opposite sex. However, many people go to the gym for a long time, but their chest muscles are always not well trained, which makes them very upset. In fact, it is not a very difficult thing to practice chest muscles. As long as you master the methods and skills, you can get it easily. Today, I will introduce several ways to help you develop your chest muscles quickly, hoping to help friends in need. First of all, we must understand the structure of pectoralis major, including upper chest, middle chest and lower chest! The 1 action that helps to exercise the chest muscles is called steel wire clamping the chest. This action needs to go to the gym to complete, because this action needs the help of equipment. The main point of action is to adjust the steel wire to the position parallel to the elbow joint, and then take a big step forward. At this time, you must keep your shoulders sinking, hold your head high and keep pushing forward. This posture helps to exercise the human chest muscles well. You must master the correct force point and feel the force of the chest muscles. The second action is called flat bench press. This action of platform press has something in common with the action of steel wire clamping chest just mentioned. It is to ensure that the shoulders are in a sinking state and rely on the chest muscles. When doing this, be sure to keep your back slightly contracted. Don't lift the barbell casually, but slowly lift it on your chest, and at the same time straighten your arms so that your eyes are parallel to the barbell. When doing this action, you must pay attention to skills, not brute force, so that you can exercise your chest muscles better. The third movement is what we usually call push-ups. Push-ups are also very good, which can help to exercise the chest muscles and also help to exercise the arms and back. Push-ups have many deformation movements, which can increase the difficulty on the basis of push-ups, help exercise and achieve the maximum effect. The fourth action is called wide push-ups. In fact, there is little difference between this kind of wide push-ups and standard push-ups, mainly because the distance between hands is wider than standard push-ups when doing it. Large-scale push-ups were mainly used for exercise last week, which is the upper part of the pectoral muscle we usually see, but this action is relatively rare for the exercise of triceps brachii. The fifth movement is called Dumbbell Bird. This action may be unfamiliar to many friends, especially those who don't exercise often. In fact, this action can help to exercise the human chest muscles, and it can also help to stimulate the muscles of the arms. In fact, for male friends, it is not a difficult thing to develop perfect chest muscles. As long as you master certain methods and skills, you can easily develop your chest muscles. There are many actions to exercise pectoralis major. If you exercise at home, push-ups are the best choice! If you go to the gym, there will be more, such as barbell bench press and dumbbell bench press. Adjust the bench press chair at different angles to exercise the upper chest and lower chest! ! ! Bending arm extension means that you can exercise well to the lower chest, and the gantry, sitting posture can make the chest muscles fuller during exercise. ......................................................................................................................................