Professional coaches teach 4 movements to build perfect chest muscles

[Key Points]: The chest is a part of the body that is rarely exercised. If you want to have sexy chest muscles without exercising them, then you are dreaming. How do you train your chest muscles? Let a professional coach teach you how to train your chest muscles.

Chest muscles are the focus of men's sexiness. However, chest muscle training is not just for men. Chest muscle training is equally important for women. Persistent chest exercises can help women solve problems such as sagging breasts and uneven breasts, shape a perfect breast shape and avoid breast diseases. So how do you train your chest muscles? Professional coaches teach you how to train your chest muscles.

Coach Profile

Feng Junjian Make

International professional fitness coach, Super Weight Loss King Guangzhou District Image Coach, MET-RX Bodybuilding Rising Star Champion, and Fernless International Fitness Coach Certification. He has many years of experience in teaching weight loss training, focusing on weight loss body sculpting and muscle training.

1. Seated chest press

Exercise parts: This movement can exercise the entire chest and increase the thickness and width of the pectoral muscles.

Specific movements: adjust the height of the equipment to be level with your shoulders or chest, straighten your chest and slim your abdomen, contract and sink your shoulders, the body cannot leave the baffle, and keep your feet firmly on the ground. The seats must be full and both hands must hold the equipment firmly and not let go. When pushing forward, the chest muscles contract, and when pulling back, let the chest muscles fully stretch. Perform 3 sets of the exercise, 12 to 20 reps per set.

Key points of the action: Sit fully on the buttocks and the body cannot leave the baffle.

2. Standing gantry chest press

Exercise part: Exercise the inner side of the chest to prevent the chest from expanding outward.

Specific movements: Stand in the center of the gantry, spread your feet naturally, bend your knees slightly, lean your body forward, and lift your hips back. Keep your hands steady and your elbows out to the sides. When exerting force, the pectoralis major muscle contracts, and when returning to the original position, the pectoralis major muscle is fully stretched. Repeat the movement 3 sets, about 15 times each set.

Movement essentials: Closely grip the pull ring and lean forward slightly; sit your hips back; open your elbows outward, otherwise this movement will exercise your shoulders instead of your chest.

3. Incline Barbell Bench Press

Exercise part: Exercise the upper side of the chest to prevent and correct sagging breasts.

Specific action: Hold the barbell firmly, the grip distance is generally the same as shoulder width or slightly wider than shoulder width. Keep your chest up and your belly thin, sit fully with your buttocks, and don't arch your waist. Push up from your upper chest. Repeat the movement 3 sets, 15 to 20 times each set.

Key points of the movement: Do not arch your waist; push upwards from the upper chest.

4. Flat Barbell Bench Press

Parts of the body that are exercised: The bench press is very common in the gym and works the entire chest.

Specific movements: Hold your grip as wide as or wider than your shoulders, straighten your chest and slim your abdomen, retract and lower your shoulders to a line in front of your chest, and fully stretch your chest. Keep a slight bend in your elbows as you push up. Repeat the movement 3 times, 15 to 20 times in each set.

Key points of the movement: The grip should not be too narrow or too wide; when raising your arms, do not straighten them.

5. Dumbbell Incline Press

Exercise parts: This movement can adjust the chest and avoid uneven breasts.

Specific method: Place the dumbbells to the upper chest position, not the middle chest or lower chest. When returning to the original position, the elbows must be at a 90° angle. When lifting, contract your chest, and when lowering, your elbows should not exceed your shoulders. The weight should not be too heavy, otherwise it will easily cause shoulder joint injury. Try to go from light to heavy. Repeat the movement 3 sets, 15 times each set.

Key points of the movement: Keep your chest up and your abdomen thin, or slightly arch it; when lowering, bend your elbows 90° and the position should not exceed that of your shoulders.

Diet to increase muscle

In order to train your chest muscles, in addition to doing chest exercises, you should also pay attention to "dietary supplements" and eat some foods that help muscle growth, which can make your chest muscle training more effective. How to eat to help muscle growth?

1. Supplement enough calories. Muscle growth requires energy. Without sufficient calories, it is impossible to ensure normal muscle growth.

2. Supplement enough carbohydrates. During bodybuilding training, energy is mainly provided by glycogen. The carbohydrates consumed can replenish glycogen, supply energy, and prevent muscle breakdown caused by training.

3. Supplement high-quality protein raw materials. Protein is the cornerstone of muscle composition and the basis of muscle growth, so it is necessary to consume sufficient high-quality protein every day.

4. Maintain appropriate hormone levels. Growth hormone, insulin, and testosterone in the body are essential for muscle protein synthesis. Through diet and nutritional supplements, hormone levels can be regulated to stimulate muscle growth.

Source: 39 Health Network www.39.net

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