Here’s what men can do to exercise their 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?

　　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.

　　What foods are suitable for boys to eat when training chest muscles?

　　1. Fatty beef

　　Fatty beef has high protein and is acid-depleted, so eating more of it will not burden the body. Beef also contains less fat, making it the first choice food to promote muscle gain.

　　2. Fruits and vegetables

　　While eating fatty beef, you should also add some vegetables and fruits to supplement vitamins. It has a good promotion effect on increasing muscle, such as oranges, pineapples, strawberries, broccoli, lettuce, green vegetables, etc.

　　3. Eat more carbohydrates

　　For example, multigrain steamed buns, corn, oatmeal, etc.

　　4. Eat more egg foods

　　Eggs should be eaten well-cooked. If they are raw, they will not only have no nutrition, but will also bring germs into the body, affecting the normal growth of muscle groups. Such as steaming egg It's about to be steamed through.

　　5. Appropriate supplement of protein powder

　　Because muscles are mostly protein, they need high levels of protein to repair and grow after a workout. So if you want to grow muscles faster, you should take protein powder appropriately. (Reference website: Minfukang healthy net)