6 ways to build as much chest muscle as possible

　　As a man, it would be a bit embarrassing if he didn’t even have his iconic chest muscles, but my job doesn’t require too much physical effort, and I also feel that my chest is flat. How can I make myself move as fast as possible in a venue without sports equipment? exercise What about the pectoralis major?

　　1. The main methods to develop the pectoralis major muscles

　　The main way to develop the pectoralis major muscles is the barbell bench press, and other exercises are auxiliary. Because the size of the muscles trained is directly proportional to the weight lifted. The weight of the bench press barbell is relatively much larger than that of dumbbells. It is very difficult to do bench press or "fly" with heavy dumbbells. Under normal circumstances, if the bench press weight reaches 60 kilograms and each group is done 8 to 10 times, the chest circumference can be increased to 95 centimeters. If you train with 100 kilograms, the chest circumference will exceed 100 centimeters and reach 120 centimeters.

　　2. Design and practice of bench press barbell

　　Bar and dumbbell exercises mainly affect the muscles being trained by factors such as the weight of the bell, the way to hold the bar, the grip distance, the angle of the lift, the speed of the lift and the number of sets, and the pectoralis major is no exception.

　　The diameter of the bench press barbell is preferably slightly thicker, with an outer diameter of 35 to 40 mm and a wall thickness of 2.5 to 3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate push-up by the arm. The distance from the grip to the bell is preferably short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the chest muscles, and the generation of rabbit force couples can be reduced.

　　The lifting and lowering position of the lever must be placed on the pectoral muscle being trained (down to the diaphragm and up to the clavicle). Chest training should be done from bottom to top, from wide to narrow, that is, first train the lower chest (lying inverted), then train the middle chest (lying supine), and then train the upper chest (lying upright). First hold the bar wide, then hold the bar middle, and then hold the bar narrowly. Use a wide-grip bar to train the width of your chest muscles, and a narrow-grip bar to train the height (thickness) of your chest muscles.

　　As for the bench press, use a short bench for the incline bench press (20-30 degrees) and flat bench press. Only the upper back contacts the bench surface during the press, which can straighten the chest and increase the unit pressure. For incline bench presses, use a seated curved bench (30-45 degrees) to straighten the upper chest and bring it into a horizontal position, so that the barbell acts vertically on the upper pectoral muscles.

　　3. Breathing during bench press

　　Inhaling when exerting force can increase the amount of myoglobin for oxygen storage and muscle glycogen for energy supply, and expand the muscle capillaries, which is conducive to exertion. If you exhale when exerting force, you will be hypoxic, the muscle glycogen supply will be insufficient, the muscle strength will be reduced, and the number of muscle fibers involved in exertion will also be reduced. In addition, insufficient "burning" of muscle glycogen will produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for bench press is to inhale when the barbell is pushed up and exhale when the barbell is lowered.

　　4. Bench Press Speed

　　The use of fast contraction (1 to 2 seconds) and slow extension (2 to 4 seconds) is inconsistent with Wade's slow continuous tension rule (forced contraction time of 4 seconds, recovery extension time of 2 seconds). The author's experience is that the recovery time is the same as the contraction and lifting time (2 to 3 seconds). Lifting speed that is too fast or too slow indicates that the weight being lifted is inappropriate.

　　5. The influence of triceps brachii on chest muscles

　　While training the pectoralis major, you should also strengthen the exercise of the triceps brachii of the upper arm. Without well-developed triceps, it is impossible to bench press heavy barbells, and it is impossible to develop well-developed pectoralis major muscles.

　　Generally, the bench press weight should be three times the weight of the triceps exercise.

　　6. Push-ups

　　When you don't have dumbbells, push-ups are the easiest way to train your chest muscles. Regular push-ups can also maintain the volume of chest muscles, which is particularly meaningful for middle-aged bodybuilding exercises.