How to practice chest muscle chest machine fastest exercise method

Who doesn't want bigger pecs? Focus on pec lifting exercises, use the right training techniques and develop a healthy muscle building recipe to strengthen your pecs and make them bigger.

Do push-ups

This often overlooked exercise works your shoulders and upper pecs. Lie on your stomach, face down, with your hands on the ground, about a shoulder width apart, and your legs straight out on the ground. Use your hands to hold your body up until your elbows are completely straight, then lower your body. 1, do three sets of push-ups, 15 per set, or until you are tired. As you get stronger, increase the number of push-ups. 2, push-ups can also exercise your triceps and deltoids. 3, try this variation: before training, put your legs up, such as on top of an obstacle or a step. This will more exercise your shoulders and upper pectoral muscles.

Do the deadlift

Lift dumbbells of appropriate weight. Lie on a bench with your legs flat on the ground and hold the dumbbell with both hands, lowering it until it touches your chest, then lift it vertically. 1, want to build masculine muscles, then it is best to do 1 to 3 sets of dumbbell exercises at a time, 8 to 12 each time. This helps the sugary blood circulate in the body, so calories will be easily burned. And with the help of adrenaline, this training is continued. 2, you can also use an incline bench to do incline deadlift. This is the same as the deadlift. The deadlift mainly exercises the upper pectoral muscles, while the incline deadlift can exercise your lower pectoral muscles. Most people don't go for this kind of training, but it is still very necessary if you want to develop full and round pectoral muscles.

Do double bar arm curls

Stand in front of a single or double bar with a wide grip. Pull the bar with both hands and lift it slowly. At first, this is a very troublesome and laborious training. But it is one of the best training movements to exercise your pectoral muscles quickly.

Separate exercise pectoral muscles

Do push-ups lying on the floor, lift upwards and hold for 3 seconds, then shift your weight to your right hand and right foot. Hang your left hand and left foot in mid-air as if you were doing a unilateral jumping exercise. Hold for 3 seconds. Repeat the above movements by shifting your weight to your left hand and left foot and hold for 3 seconds.

Don't overwork your muscles

Many people make the mistake of lifting weights every day, imagining that the more they work out, the bigger their muscles will become. This actually damages muscle growth; on days off from training, your muscles can get bigger as the tissue repairs itself. Make sure you are not overworking your muscles by following these tips. 1. Don't exercise your pectoral muscles more than 1 or 2 times a week. When you're not exercising your pecs, work out other muscle groups, such as your thighs, arms and back. 2, each workout should not exceed 30 minutes. Longer time has the risk of damaging your muscles, at which point you can play games instead of continuing to exercise.

Use the right way

Find a personal trainer, guide or experienced gym member to teach you how to train in the right way. You should start by spreading your arms and using your muscles to completely each movement. 1. Using the wrong way can lead to muscle damage, so make sure you know what you're doing. 2, If you can't complete the movement at a specific weight, then that weight is too heavy for you. For example, if you can't straighten your arms while doing a deadlift, then lighten the weight.