How to Exercise to Increase Muscle

In the minds of many men, muscles are considered a proof of masculinity. They represent confidence, strength, protection and so on. This is why so many men exercise to increase their muscles, but we know that no matter what sport it is, we need to find the right method. So what are the ways to exercise to increase muscle? What should be done?

Chest training

Lying Press

Starting position: Lie on a bench with a barbell placed just above your nipples.

Action process: Lift the barbell vertically until both arms are fully extended, the chest muscles are completely contracted, stay still for one second, and then slowly fall down.

Breathing method: Exhale when lifting up and inhale when lowering.

Key points: Be careful not to use too much resistance. Use less force in the first few times and then gradually increase the force to avoid spraining the neck. Do not allow any rotation of the neck.

Incline Press

Starting position: Lie on an incline bench with your head up at 30-45 degrees, holding a barbell with both hands above your chest.

In situ.

Breathing method: Exhale when lifting up, and inhale when slowly falling down.

Decline Press

Starting position: Lie on an incline bench with your head down, holding a barbell under your chest with both hands.

Breathing method: Exhale when lifting up, and inhale when slowly falling down.

Supine Fly

This exercise directly exercises the chest muscles and can be performed in the supine, upper incline, or lower incline positions.

Starting position: Lie on your back on a bench, with your fists facing each other, holding dumbbells; stretch your arms straight up perpendicular to the ground, and keep your feet flat on the ground.

Action process: Spread your hands apart and let them fall to the sides, with your elbows slightly bent, until you can't go any lower. Hold still for one second to allow your pectoralis major to fully stretch, then raise your arms out to your sides and return to the starting position.

Breathing method: Inhale when you stretch your arms apart, and exhale when you return them.

Important points: Do not clench your hands. When you spread your arms, tighten your back muscles. Focus your mind on the contraction and extension of the pectoralis major muscles.

The above are several methods that I introduce to you to exercise and increase your muscles. As long as you exercise according to the above aspects, the appearance of muscles is only a matter of time. Of course, when exercising, you should also be careful not to overload your exercise to avoid hurting your body, which would be bad.