First of all, push-ups with chest clips. Literally, this push-up exercise can shape the chest muscles more accurately. During training, it should be noted that the arms must be clamped at both sides of the body, so that the chest muscles can bear more stimulation, instead of causing excessive burden to the shoulder muscles. When pushing an instrument with your arm, don't forget to "clip", that is, move your elbow as far as possible to the middle, which is better.
Second, ordinary push-ups. The training effect of ordinary push-ups on core muscles is very significant. In fact, this anaerobic exercise has a great effect on the chest muscles and arm muscles. Hold your hands on the ground, lower your arms to a distance of a few centimeters from the ground, keep your core muscles tight, and then slowly lift your body. This traditional method is simple and effective.
Third, supplement protein. If you are a person who likes fitness, keep a certain training frequency every day, and you can take protein powder or muscle-building powder appropriately to help restore the nutrition your body needs. Among them, the supplement of protein, which is very effective in building muscles, is naturally essential. You can also eat more eggs, milk and other foods at ordinary times.
Fourth, arrange the training amount reasonably. People who are interested in chest muscles, it is best to customize a reasonable and detailed training plan. The most important thing is to have a calm mind, don't rush for success, and don't be passive. The stimulation that the chest muscles can bear in each training is limited. Don't overtraining, which will lead to muscle aches in the next few days.
Of course, there are other ways to train chest muscles, such as pull-ups, chest pushing in sitting position, barbell bench pressing, supine bent arm pull-ups and so on. You can go to the gym to explore more ways.