How can you train a chest of steel ?

Some basic movement training is indispensable, such as planks or push-ups, if you have equipment, you can lift more barbells, small barbells and the like, and you can also use bungee cords to achieve the effect of opening the chest.

Consistently do sit-ups every morning for around 30 to 50.

Do push-ups often, start with an empty body, and slowly exercise with weights.

Dude, chest, not arms.

(1) Do push-ups, when the body descends to touch the ground, the pectoral muscles tighten, rest for 8 10 seconds or a little longer, and then relax.

2) Stand facing the wall with your arms raised in front of you and your fingertips touching the wall. Tuck your abdomen and chest, lean forward, support the wall with your palms and fingertips pointing up. Bend your elbows, your upper arms at a 90-degree angle to your forearms, keep your upper body close to the wall, bend your elbows with your arms bent to support your upper body, don't let your body against the wall, tighten your pectoral muscles, rest for 8 10 seconds or a little longer, and then relax.

Exercise each of the above movements 3 to 4 times a week in groups of 10 to 15 for 5 to 6 sets, with 2-minute breaks in between.

Tell you that parallel bars are the most effective way to exercise your pectoral muscles.

Generally parallel bars schools have.

If you are just starting out, you can do up to 5-6 of them.

If you can do 20-30 in one go.

That's a small achievement, and every time you have to do it until you can't do it.

It's very effective (experience it firsthand).

Chest expansion exercises, running, push-ups. Because the chest expansion exercise is mainly aimed at the training of the pectoral muscles, it can make the pectoral muscles stronger; Running works the whole body, including the pectoral muscles; Push-ups are also a great way to exercise your pectoral muscles.

Barbell plank bench press bar. This movement is essential for building the pectoral muscles, but you need to have enough arm strength to maintain the tension of the pectoral muscles to train this movement well.

Smith bench press 3-4 sets 8-12 reps, incline dumbbell bird 3-4 sets 8-15 reps, slash bar plate push-up 3-4 sets 2-15 reps, high rope chest clamp 3-4 set 8-12 reps.

Dumbbells A lot of people say to find a fitness trainer, but I don't think it's necessary to make your own dumbbells at the beginning

Stand-up bar dumbbell press + bench press + push-ups.

But I recommend not just working on your chest muscles, but also looking good with the whole body

Seventeen years old is the age at which exercise begins. The first thing to note is that your body mechanism is not completely finalized, and you can't overload your workout, otherwise it will affect your growth. I'll give you a set of programs that I used to work out for. Exercise is to endure hardships and perseverance is very important.

Running is the best exercise, run at a constant speed, run 3000 meters, don't stop immediately after running, walk a few laps slowly, this is just a warm-up, the muscles and joints of the whole body are in a good state in the chest muscle exercise, which is very helpful to your body shape, you can't just train the chest muscles, otherwise it will be ugly.

Young people like to wear tight vests in the summer, and I still love to wear them when I'm 25 years old, and I look like a human spirit, provided that I have a good figure. A woman's figure is reduced, and a man's figure is refined.

After the warm-up, go to pull the horizontal bar, pull up, and then press the parallel bar. If you are bored, remember the number, and do it again after a break, at least two sets. Take a break and do push-ups on the ground.

Also keep counting, at least two sets, until you get bored. It is best to do it in the morning, the air is good, it takes about an hour to finish this set, master the time, don't affect the study, wipe the sweat with a hot towel and change clothes after doing it.

Before going to bed at night, do two sets of push-ups, and sit-ups, abs are also important, write down the numbers and don't sweat.

Writing down the numbers is easy to know the speed of your progress, today is more than yesterday, it can also bring you a sense of achievement, so that you will not be discouraged, it is best to get to know a few people who love to exercise together, so that you have the desire to exercise, don't be afraid of ugliness, exercise is not ashamed. I wish your wish a speedy fulfillment.

I don't know if you're doing it at home or in the gym!