The fastest way to practice chest muscles is to push barbells. . . According to personal situation, if you keep gaining weight, fast 1 week will have an effect, and slow 1 month will definitely have an effect. . What's more, doing push-ups, playing badminton and swimming every day are all effective methods for chest muscles, which are very, very obvious and personal experiences. . You can also ask people in the gym, and everyone will say this about the training plan, including bench press, reclining bench press, supine bird, arm support, supine bent arm pull-ups. Each movement is practiced in five groups, and each group does 6-8 times. Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside. Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird exercises the outside of the pectoral muscle (it also stimulates the inside of the pectoral muscle when the action is almost completed). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise. Action essentials: Sit on the supine stool with bent arm pull-ups, stick the stool on the upper back, suspend the waist and head, support the ground with both feet, hold the dumbbell (or barbell) with both hands, and put it back from the head until the upper arm is parallel to the ground. Then pull up with the strength of the chest muscles until the arms are perpendicular to the upper body. Do it repeatedly. Note that your arms should be slightly flexed during practice. Please sit on my lap when you do it, in case you pull yourself over. Bench press is an important action to develop chest muscles, but you must pay attention to opening your elbows and trying to stand up when practicing. It is also important to find the exercise that suits you best by intuition. Maybe you can just practice bench press, maybe supine birds and cross pulldown are the best for you. Schwarzenegger generally practiced bench press in five groups, 6 10 times in each group. If you take part in the weightlifting competition, practice 8 12 groups with extremely heavy weight. Sometimes the principle of gradually losing weight is adopted, starting with a very heavy weight and finally pushing only an empty rod. He once lifted a barbell of 500 pounds (227 kilograms), which was the highest record. The maximum number of repetitions is 405 pounds (184 kg), and it was pushed 8 times. 3 15 lb (143 kg) push 25 times. 225 pounds (102 kg) push 60 times. Arnold's chest muscle exercise plan during the 1975 Olympia competition. Arnold's training plan has a basic framework, which changes frequently. He likes to change training techniques to stimulate muscle growth in case muscles get stuck after adapting to a certain training. If you change your movements and intensity every training class, you will not only feel fresh and practice hard, but also your muscles will continue to grow and not stagnate. Before the game, he trained with Wade's double differentiation method, practicing chest and back on Monday, Wednesday and Friday morning, first practicing reclining push, and then practicing supine push, giving priority to the development of upper chest. The plan is as follows: 1. Flat bench press 5 groups 8 10 times 2. Flat bench press 5 groups 8 10 times 3. 5 groups of supine birds 8 10 times 4. Pulleys are pulled down crosswise for 5 groups 10 15 times, and the method of gradually increasing the weight and reducing the number of times is adopted, such as inclined plate. Then it is reduced to 15 times, 12 times, 10 times and 8 times, and the weight is increased to 3 15 kg (143 kg). The repetition times of each group are sometimes higher and sometimes lower, in order to achieve special training effects. After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening completely congested chest muscles from all angles. Doing so can learn to control muscles, make muscle lines clearer and strengthen endurance, thus preparing for the competition. The characteristics of Schwarzenegger's chest muscle training: strict movements. In heavy training, in order to complete the last one or two moves, he used the "cheating" rule or forcibly borrowed the rule. The most basic principle of bodybuilding training is overload, and the trick is to add a heavier load to the muscles trained alone. Therefore, a strict code of conduct is the basic requirement. Early training pays attention to the all-round development of the chest, and every training should practice the upper chest, lower chest, middle seam, internal and external chest muscles, chest and so on. Keep your muscles tense during training, especially when the barbell or dumbbell is lifted to the highest point. Fully stretch the chest muscles. Arnold used dumbbells instead of barbells to do tilt bench press in order to stretch the upper part of pectoral muscles more effectively. Because dumbbells can be put lower than barbells, it will not hinder the stretching of chest muscles.