How should I train my chest muscles successfully?

If a man develops attractive pectoral muscles, it will greatly increase his charm and make his body stronger. However, if you want to develop stronger and more shapely pectoral muscles, you need to put in a lot of effort, and the most important thing is to choose the right exercise method. Today, the editor will focus on this point and list some effective training methods for you. If you need it, you can come and learn.

1. Dumbbell bench press. Lie on a flat surface with your feet on the floor: Hold a heavy dumbbell in each hand, above your chest, with your arms straight and your palms facing forward. Slowly bend your arms and lower the weight toward your chest. Pause, then push the dumbbells back to their original position. This is a complete action. It is best to use a weight that allows you to do a maximum of three sets of six movements. Note: Keeping your shoulder blades tight can help stabilize your shoulder joints and help you lift more weight.

2. Medium grip incline dumbbell press. Lie on a flat surface at a 45-degree angle, holding a dumbbell in each hand, above your chest, with your arms straight and your palms facing each other. Slowly bend your arms and lower the weights down to chest level, then slowly push them up, squeezing the dumbbells together at the top. Then repeat. Do four sets of eight reps, with the extra set being to maximize growth in the upper pectorals.

3. Dumbbell fly. Lie flat on a flat surface. Start by holding a dumbbell in each hand, above your chest, with your elbows slightly bent and your palms facing each other. Keeping your arms at the same angle, spend 3 seconds pressing the dumbbells down until your upper arms are parallel to the ground. Pause, then push the dumbbells back to their original position. Do three sets of twelve reps each. Slowly pressing the dumbbell weight down for 12 reps will activate more muscles.

The editor would like to remind everyone that no matter which of these three training methods you choose, you must stick to it. You cannot always change or suddenly stop, otherwise your chest muscles will never be trained. At the same time, you should also pay attention to eating less meat rich in fat, especially not drinking large amounts of beer, liquor and other beverages.