How to train chest muscles fastest

Having strong pectoral muscles is the hope and dream of every man. We should strive for our dreams in normal times, so pectoral muscle exercises are particularly necessary. When practicing, we should mainly pay attention to what method to use. In fact, there are many ways to exercise pectoral muscles, and each method has its own advantages. We should choose the method we like to exercise. What is the fastest way to train pectoral muscles? Let’s find out.

1. Flat dumbbell fly:

As the final move of chest muscle training. Use lighter weights, keep your elbows slightly bent at a fixed angle, and lower them to the plane of your back. When lifting them up, do it like hugging a big tree, not straight up and down. Push along a certain arc and feel the stretching and contraction of your chest muscles.

2. Cross chest with puller:

Exercise the lower pectoralis major and middle pectoralis muscles. This exercise has a very obvious effect of congestion. Use light weights and multiple reps, keep your elbows slightly bent, lower your head and hold your chest, and try to squeeze your chest muscles at the top of the movement.

3. Butterfly Machine Bird:

Exercise to improve chest separation. Adjust the seat height so that the handlebars are at the same height as your shoulders. Keep your arms slightly bent. Be careful not to open your arms too much (just open them to the plane of the back) to avoid injuring your shoulder joints. The weight should not be too heavy. Pause for 3 seconds when adducting to fully squeeze the pectoralis major muscles.

4. Decline Dumbbell Press:

Exercise the lower pectoralis major muscles. Make sure to lower the dumbbells or barbell to both sides of the lowest ribs, and not to the middle of the pectoralis major muscle to avoid putting pressure on the shoulder joint.

5. Incline Dumbbell Press:

Exercise the upper pectoralis major muscles. 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.

The above methods of exercising the chest muscles are also the fastest ways to exercise the chest muscles. However, whether they are fast or not mainly depends on one's own physical condition and the intensity of daily exercise. There are also many restrictive factors. While doing equipment exercises, we must also pay attention to the coordination in our daily diet and eat more protein-rich foods and chicken.