How can I train my chest muscles effectively?

Many male friends hope to have a fit body, especially beautiful pectoral muscles. However, it is not possible to build beautiful pectoral muscles overnight. It requires male friends to perform long-term and reasonable exercise in daily life to slowly form them. Below, the editor will introduce some exercise methods that can help male friends to effectively train their pectoral muscles.

1. Kneeling push-ups

First, let me talk about the preparatory movements. Support your body with your hands, kneel on the ground, and cross your feet naturally. The distance between your hands should be wider than shoulder width, and you should be ready to move.

The formal movements of kneeling push-ups: press the body down as much as possible, preferably with the chest close to the ground, and prop the body up when reaching the lowest point. Be careful not to go too fast, basically complete one beat within 2-3 seconds. The so-called one beat means pressing the body down and propping it up once.

Do 20 push-ups in a set. After completing a set, recover for 30 seconds. While recovering, maintain the ready posture, which is the posture in step one, except that you don't press down. Do the second set after 30 seconds, following the same steps as the first set. After completing both sets, stand up and recover for 30 seconds, then prepare for the next exercise after 30 seconds.

2. Elevated push-ups

Preparation: Put your legs up high, about 30-50 cm in height, with your knees on the ground and your hands on the ground. The specific instructions are similar to step one.

Standard elevated push-up action: This action is similar to step 2, press down and push up, repeat. Do 20 in a group. After completing one group, rest for 30 seconds before doing the second group. Rest for 30 seconds between each set and do 2 sets of each exercise. After completing 2 sets, stand up and recover for 30 seconds before moving on to the next exercise.

3. Shoulder-width push-ups

The method of this movement is the same as the kneeling distance type, except that the distance between the two hands is the same as the shoulder width. Also do 20 in a set, and recover for 30 seconds after completing a set.

The above 3 actions are divided into 6 groups. You may not be able to do so many in the beginning, maybe you can only do 1 or 2 movements, but you will get better if you persist for a long time. When you can do 6 sets of 3 movements in a standard way, you will also find that your chest muscles have unknowingly become much bigger than before. But remember, it is better to do one less set and do the movements in a standard way.

For male friends, if you want to have perfect pectoral muscles, you need to exercise tirelessly in your daily life. Only long-term persistence will achieve better results. You also need to pay attention to the intensity when exercising. When you first start exercising, you should proceed step by step. If the weight is too heavy, it will not be conducive to the standardization of movements and will also affect the exercise effect.