6 recommended methods on how to exercise chest muscles

　　The topic of fitness is becoming more and more popular among men. They engage in fitness such as running and swimming after work. exercise , not only relieves the fatigue of the day, but also enhances physical fitness. So how do men build chest muscles? What are the benefits of exercising chest muscles? What should you pay attention to in your diet during chest muscle training? Want to exercise male Friends can find out.

　　How to exercise chest muscles

　　1. Parallel bar arm flexion and extension

　　This exercise is a warm-up exercise for the chest, and its main focus is on building the lower chest. Clamp your elbows, lean your upper body forward, tuck your chin in, and hold your chest slightly. Maintain this position whether you start or end. Do not place the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

　　2. Barbell bench press

　　This exercise can exercise the entire chest circumference, and different grips of the barbell stimulate the chest muscles differently. Compared with the shoulders, a grip that is slightly smaller than the shoulders exercises the middle pectoralis major, a shoulder-width grip exercises the entire pecs, a grip that is slightly wider than the shoulders exercises the outside of the pecs, and a wider grip focuses on the rear deltoid muscles.

　　3. Incline dumbbell press

　　The motion amplification of the incline dumbbell press is a more useful way to exercise the upper pectoralis major muscles. Compared with barbells, the advantage of dumbbells is that there are no restrictions on the horizontal bar. Using dumbbells for chest exercises can fully stretch the pectoralis major muscles. But what you need to pay attention to in the exercise here is that the dumbbells cannot be lowered too low, otherwise it will easily cause strain on the chest muscles. The angle of the inclined board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the front deltoid muscles will be greater, which will affect the strength of the chest muscles.

　　4. Cross chest clamp with tensioner

　　This action mainly exercises the lower and middle pectoral muscles. Use light weight and multiple reps, try to keep your elbows slightly bent, make sure to lower your head and hold your chest.

　　5. Decline dumbbell bench press

　　Exercise the lower pectoralis major muscles. It is recommended that the dumbbells or barbells be placed on both sides of the lowest ribs, not in the middle of the pectoralis major muscle, to avoid putting pressure on the shoulder joints.

　　6. Butterfly flying bird

　　The butterfly machine fly can exercise the separation of the chest groove. Adjust the height of the seat, keep the handles and shoulders at the same height, and keep both arms bent. Note that the opening of the arms should be controlled well, just open them to the plane of the back. Do not open them too much, otherwise it is easy to injure the shoulder joints. When you start exercising, don't weigh too much. Pause for 3 seconds when adducting to achieve the effect of fully squeezing the pectoralis major muscle.

　　muscle building foods

　　1. Yogurt

　　For post-workout recovery and muscle growth, yogurt is the best combination of protein and carbohydrates. Moreover, yogurt added with fruits can increase insulin in the blood, thereby reducing protein loss after exercise.

　　2. Olive oil

　　Olive oil contains monounsaturated fat, a nutrient that resists metabolic breakdown and is beneficial healthy , and has more anti-free radical vitamin E than pure food. Consuming olive oil may also lower your heart rate disease , colon cancer, diabetes and osteoporosis risk.

　　3. Water

　　Muscles contain approximately 80% water, so even a 1% change in body water can affect exercise performance and recovery. If the body is dehydrated, the body's use of protein to build muscle will slow down. Protein synthesis in muscles occurs faster when you are well hydrated. “Everyone knows that drinking more water is good for your health.”

　　4、coffee

　　Moderate amounts of caffeine can help increase endurance and stimulate you to exercise for longer periods of time. Amount and timing of drinking are key. Note: Not suitable for people with a history of hypertension. (Reference website: Minfukang)