Dietary considerations for chest muscle training

Having a strong and firm body has always been the dream of every boy. With the increasing pressure of work and study, people have no time to cherish their bodies. It is not easy to exercise. It requires high-intensity exercise and attention to diet during fitness. So what are the dietary precautions for exercising chest muscles? What food is good for the body?

Chest muscle training method

1. Dips and extensions

This exercise is a warm-up for the chest, and the main focus is on building the lower chest.

Action points:

Keep your elbows tucked together, your upper body leaning forward, your chin tucked in, and your chest slightly hunched. Maintain this position both at the beginning and at the end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

Tighten your elbows, lean forward, and tuck your chin in.

2. Barbell flat bench press

Builds up the entire bust circumference. Different grip lengths have different stimulation 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.

3. Incline Dumbbell Press

This method exercises the upper pectoralis major muscles. Compared with barbells, the advantage of dumbbells is that there is no restriction of the horizontal bar, so the pectoralis major muscles can be fully stretched. However, it should be noted that they should not be lowered too low to avoid straining the pectoral muscles.

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.

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. 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.

Physical exercise is not something that can be done overnight, we need a long-term approach. In order to quickly improve their physical strength and strengthen their muscles, people will practice hard every day. The relief will not cause harm to the body. What are the precautions for diet when exercising chest muscles? First of all, we should try to ensure that our diet is light, and eat plenty of beef, pork, and other protein-rich meats.