How can I exercise to train my chest muscles?

When we watch TV, we always envy the enviable muscles of male stars and the graceful figures of female stars. In fact, in real life, many people pay more attention to exercise, and they also have star-like muscles or figures. Many people around me have pectoral muscles, and some of them have strong pectoral muscles. These friends also shared with me the most effective exercises for training pectoral muscles. Now I will share these exercises with you.

1. Barbell Squat

Training area: Legs

Number of sets and reps: 2 sets of light warm-up, 4 sets of 10, 8, 8, 6 reps

Trainers often limit the depth that beginners can squat, warning them that they will hurt their knees if they squat too low. However, according to research, people with healthy knees are better off doing full squats. The key point of the training is to squat slowly during the process, and master the essentials when you first start to do this movement. Don't rush to use heavy weights, start with light weights, pay attention to the coordination between the muscles, figure out the main force muscles, ligaments, tendons and auxiliary force muscle groups, concentrate your mind before performing the movement, and devote yourself to completing the movement. Practice it day after day, and you will naturally become proficient in it over time, which will reduce the chance of injury.

2. Barbell Bench Press

Training area: pectoralis major

Number of sets and reps: 2 sets of light warm-up, 4 sets of 12, 10, 8, 6 reps

If there's one press that anyone can do to get stronger, it's the bench press. This classic move can give the best breast stimulation. With the help of your shoulders and triceps, you can press heavier weights (therefore hitting your chest better) than other chest exercises. Heavy bench presses should be scheduled at the beginning of chest training.

Another exercise that everyone is most familiar with can also train the chest muscles, and the effect is also great, which is doing full push-ups. Exercising the chest muscles requires a process. No matter what kind of exercise you adopt, if you don't stick to it for a few months, you will not see obvious results. You can eat more protein-rich foods, which can also play a certain auxiliary role.