How to Increase Chest Muscles

It is every man's dream to have strong and sexy chest muscles. Fitness Bar has selected 8 of the most effective, classic and fastest chest muscle exercises for you. Fitness and bodybuilding require your unremitting persistence and hard work to achieve a gorgeous transformation. I wish you can have your own muscle coat soon!

If you want to increase your chest muscles, you must first adopt some targeted fitness methods, such as flat dumbbell flyes, cross chest presses with a puller, butterfly machine flyes and other targeted fitness methods. Regularly use these targeted fitness methods to promote the growth of chest muscle tissue. Of course, in addition to fitness, a good diet is also very important. Eat more foods that help the growth of muscle tissue.

How to Increase Chest Muscles

First move: Flat dumbbell fly

Exercise part: outer side of pectoralis major Fitness effect: It exercises the chest muscles very well, making the pectoralis major muscles stronger and stronger, and stimulating the growth of chest muscles. Number of exercise sets: 3 to 5 sets, 8 to 12 in each set. Tips from Fitness Bar: You can use lighter dumbbells at the beginning to master the movements. Keep your elbows slightly bent at a fixed angle and lower them to the plane of your back. When lifting them, do it like hugging a big tree, not straight up and down. Push along a certain arc to feel the stretching and contraction of your chest muscles. Exhale as you stretch your arms, and inhale as you relax.

Second type: Cross chest with puller

Exercise parts: lower pectoralis major, middle pectoralis fitness effect: this movement has a very obvious effect of congestion. Use light weight and multiple times, keep your elbows slightly bent, lower your head and chest, and try to squeeze the pectoral muscles at the top of the movement. Number of exercise groups: 4~6 groups, 20 reps per group

The third style: Butterfly machine bird

Exercise area: middle seam of chest muscles. Fitness bar tips: straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold the cross-arm position for 1-2 seconds, peaking at the top. Try to squeeze the chest muscles as close to the middle seam as possible to force them to "stand up". Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

Step 4: Incline Dumbbell Press

Exercise area: upper pectoralis major. Fitness Bar Tip: The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles. Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

Step 5: Decline Dumbbell Press

Exercise area: lower pectoralis major. Fitness Bar Tips: Lower the dumbbells or barbell to both sides of the lowest ribs, not to the middle of the pectoralis major muscle, so as not to put pressure on the shoulder joint. Number of exercise groups: 3 to 5 groups, 8 to 12 reps per group

Sixth type: barbell or dumbbell flat bench press

Parts trained: Build the entire chest circumference. Fitness effect: Effectively stimulate the chest muscles, making them fuller and rounder; while bending the arms, it also strengthens the arm muscles. Number of exercise groups: 3 to 5 groups, 8 to 12 exercises in each group. Tip: If you use a barbell, different grip distances will stimulate different focuses. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle. When lying on your back on a flat bench or step, always keep your waist suspended and chest upright, with your elbows level with the bench and the angle between your upper arms and torso about 90 degrees. During the movement, when you exhale, push up; when you inhale, control the dumbbells or barbell to fall at a constant speed.