How to grow pectoral muscles and what exercises to do?

Sit on a chair, back straight, dumbbell press If your arm strength is not good, it is best not to force too heavy dumbbells, which will make the muscles grow unsightly, and it is best to eat more beef after exercise to supplement protein. Thank you.

My two-week effect: boxing, left and right up and down hooks (speed can be increased slowly, but more emphasis on strength), 20 minutes a day, while listening to ** can make you stick to it every day! This is the easiest and most practical way to exercise your pectoral muscles! You'll do it too!

If you are a beginner, just do push-ups, and in addition to exercising, pay attention to your diet and sleep.

This is recommended to go to the gym for training, which is fully equipped.

Push-ups, dumbbells, and that one pulled on the chest.

The easiest thing is push-ups, pull-ups! Then you can go to the gym and practice...

Push-ups, dumbbells, I've tried and it works great.

With just 3 movements, you can have pectoral muscles in 48 days, shoulder-width push-ups, you can practice the outside of your pectoral muscles, and you can exercise the whole chest with the same shoulder push-up.

Elastic band fitness, pectoral muscles!

Chest. 1.Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove.

Action: Hold the dumbbells in both hands on the bench, place the dumbbells on the shoulders, palms facing up, push the dumbbells up until the arms are straight, stop for a while, and then slowly reset. Tip: Push up and down in an arc to allow the pectoralis major muscle to be fully contracted and fully extended.

2.Incline press: Mainly exercises the upper pectoral muscles.

Movement: The essentials of the movement are the same as the bench press, the difference is that the bench surface is adjusted to a 30 40 degree inclination, and the bench is done by reclining on it.

3.Lying flat birds: mainly practice the middle groove of the chest.

Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral muscles are contracted to lift the arms in an arc to restore.

4.Supine straight arm pull-up: the best movement to expand the ribcage and train the pectoralis major and serratus anterior muscles.

Movement: Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell to the back of the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit.

Note: To prevent injury, the speed of the decentralization process should not be too fast.

Sit on the chair, grasp both sides of the chair with both hands, straighten your legs, keep your feet tense, try not to move your upper body, and then bend your knees and lift your legs, you will feel your abdominal muscles tense. Push-ups are done on a chair (three chairs) with the chest lower than the surface of the chair, so that the muscles of the chest will be more contoured and the squares will be more obvious. 10 times as a group, 3 sets of bases.

Generally, 3 bases are sufficient. Don't be too fast at the beginning, and keep your movements in order. Practice like this, and you'll find that everything is different.

This is followed by aerobic exercise. This is done to gain muscle and lose fat, and it is best to exercise every other day, and you can do aerobic exercise alone the next day. The diet is based on chicken, beef, salmon, drink more soy milk, and bananas, which are vitamin-rich, very nutritious, and very good fruits, because muscles are not cultivated by current training.

However, during the rest time after the workout, the muscle cells begin to enter a cycle of repair and development, if in this process, with the help of these food nutrients, the muscles will fully grow and thrive, and when you do weight training the next day, you will also feel that your muscles are very strong. It would be even better if it could be combined with a good night's sleep to allow your muscle cells to be well repaired and developed.

Keep exercising.

Exercise more. 1. Insist on morning jogging every morning to achieve uniformity of whole muscles. 2. Insist on doing push-ups every day and increase the number every day. 3. Pay attention to your diet and eat more protein foods, especially after exercise. In this way, there will be muscles in the long run.

Skeletal muscles are distributed in the head, neck, trunk and limbs, usually attached to the bones, skeletal muscles contract rapidly, forcefully, easily fatigued, and can be contracted with the will of the person, so it is called voluntary muscle.

Pectoral muscles are not something that can be done with push-ups alone, they require a barbell.

Dumbbells and apparatus fit.

Generally, there are plank bench press (the most basic) and upward incline bench press (upper chest).

Downward incline bench press (lower chest) and dumbbell bird (chest groove and chest extension) cross chest clamp (chest groove).

If you are a beginner, you can do 5 sets per item, 8 to 12 reps per set, of course, according to your physical condition.

It is normal to have severe pain in the pectoral muscles on the second day of exercise, and pay attention to the nutritional muscles that are slowly trained.

Elastic band fitness, pectoral muscles!