These 8 tricks will help you gain charming breasts easily

　　How do men train chest muscles?

　　1. Parallel bar arm flexion and extension:

　　As a chest warm-up, focus on building the lower chest.

　　Action points:

　　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:

　　Builds the entire bust circumference. Different grip distances have different stimulation points. Slightly narrower than shoulder-to-shoulder exercise The middle part of the pectoralis major muscle, shoulder-width apart, exercises the entire pectoral muscles, slightly wider than shoulder-width exercises the outer part of the pectoralis major muscles, and if it is wider, it focuses on training the rear deltoid muscles.

　　Position of feet:

　　Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will cause poor stability. You need to share part of your strength to control the stability of the core muscles, so you cannot use your maximum strength to exercise your chest muscles.

　　Key point: Don’t lift your hips and waist off the stool.

　　3. Incline dumbbell press:

　　Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there are no horizontal bar restrictions and can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. Do this exercise first because free weights require a lot of effort. 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. 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.

　　5. Butterfly flying bird:

　　Exercise chest separation. Adjust the height of the seat so that the handles are at the same height as your shoulders. Keep your arms slightly bent. Be careful not to open your arms too much (just open them to the back plane) to avoid hurting the shoulder joints. The weight should not be too heavy. Pause for 3 seconds when adducting to fully squeeze the pectoralis major muscles.

　　6. Cross chest clamp with tensioner:

　　Exercise the lower pectoralis major and middle pectoralis muscles. The blood-congesting effect of this action is obvious. Use light weight for many reps, keep your elbows slightly bent, lower your head and hold your chest, and try to squeeze the chest muscles at the top of the action.

　　7. Flat dumbbell fly:

　　As a finishing exercise for chest training. Use a lighter weight, keep your elbows slightly bent at a fixed angle, and lower them to the back plane. When lifting up, it is like hugging a big tree. Instead of going straight up and down, press along a certain arc to feel the stretching and contraction of the chest muscles.

　　8. Push-ups to train chest muscles:

　　1. Standard push-ups:

　　The most commonly used and familiar push-up is the standard push-up. Doing this well can exercise the pectoralis major muscles. First, your hands should be wider than your shoulders, your feet should be brought together, your chest should be raised and your waist and abdomen should be tightened. Then, bend your elbows and lower them to a position where your chest is almost close to the ground. Stop, and then quickly exert force to focus on the pectoralis major muscle.

　　2. Jump push-ups:

　　This kind of push-ups requires that on the basis of doing "standard push-ups", the strength of various parts of the body, such as the arms, waist and abdomen, chest muscles, etc., are used together to make the body vacate for a moment, and then return to the starting position. It can mainly exercise the explosive power of the chest muscles, abdominal muscles, arms, etc., and has relatively high requirements for practitioners.

　　3. Crocodile push-ups:

　　This type of push-ups requires the person to move one hand forward, then do push-ups, and then lift one foot forward to kneel forward. The foot should be as close to the elbow joint of the arm on the same side as possible. This push-up can mainly exercise the abdominal muscles and chest muscles.

　　4. High push-ups:

　　This kind of push-up has a good effect on exercising the chest muscles, triceps of the upper arm and abdominal muscles. The trainer needs to press down as much as possible and keep the whole body straight. Remember not to protrude the buttocks. The elbows need to exert force and bend the elbows to push straight. It doesn't matter whether the elevated object is fixed or not, because it can prevent the elevated object from moving during exercise, that is, the elbow needs to be pushed hard in the vertical direction. (Reference website: Medical Network)