4 Ways to Grow Your Chest Muscles, Focusing on Concentrated Contractions to Become a Chest Muscle Master

During chest training, the most headache-inducing thing for trainers is: the same training plan, the same weight used, but the training effect is not as good as others. There are many such examples in training, and the reasons are due to the lack of attention to the details of the training process. Some fitness enthusiasts believe that to build a big chest, you just need to increase the weight and number of repetitions in the bench press. Practice proves that this method is not feasible. Today, let's find a training method that suits your own needs.

Exercise 1—Incline Push-ups (do 3 sets, each set of 10 reps)

Effect of the exercise: This exercise can be used as a warm-up for chest training, allowing the chest muscles to stretch and contract maximally at the lowest and highest points, maximizing the activation of the chest muscles and improving the training effect.

Exercise suggestions: In the first set, complete the basic push-ups, in the second set, hold the action at the peak lowest point and highest point for 1 second, in the third set, maintain the lowest point and highest point duration, keeping it at 2 seconds, so that at the highest point, the extra tension will make this action's training effect better.

Standard action

▪ Body push-up posture, arms straight supporting on the barbell, legs apart with forefoot planted, legs down straight

▪ During exercise, contract the core muscles, elbows bend to make the body move downward, maximize expansion of the chest muscles

▪ Lowest point hold the action for several seconds, then chest muscles contract upward to stand up the body, highest point pause for several seconds, continue to contract the chest muscles

▪ Then the body bends the arm downward, repeat the action

Exercise 2—Upper-Angle Dumbbell Bench Press (do 5 sets, each set of 12/10/8/6/4, reps gradually decreasing)

Effect of the exercise: The advantage of this exercise is that it allows trainers to use large weights and the fewer the number of reps, the larger the weight, which can better promote the contraction of the chest muscles and make the chest muscles exert stronger force.

Exercise suggestions: After the first four sets, the strength is close to exhaustion. If the fifth set does not make the body reach exhaustion, you can increase some weight to complete 4 reps, until the body reaches exhaustion.

Standard action

▪ Body lying on the flat bench, back against the bench surface, elbows bent to hold the barbell

▪ Tighten the core muscles, chest expands to lift the barbell arms upward

▪ Highest point pause for several seconds, then lower the barbell back to the starting point, elbows bend, repeat the action

Exercise 3—Flat Dumbbell Bench Press (do 3 sets, each set of 12/10/8, reps decreasing)

Effect of the exercise: During the exercise, ensure that the elbow joints are not locked, and maintain a slight bend at the highest point to better stimulate the chest muscles, keeping them in a state of continuous tension.

Exercise suggestions: During the exercise, comply with the principle of reducing weight by 25% in each set, so that the training effect will be more obvious.

Standard action

▪ Body lying on the flat, back against the bench surface, elbows bent to hold the dumbbell, making the upper arm and torso vertical

▪ Tighten the core muscles, chest muscles exert to lift the dumbbell arms upward, elbows slightly bent

▪ Highest point pause for several seconds, maximize contraction and stretching of the chest muscles, then return to the original position

Exercise 4—Leverage Machine Bench Press (do 3 sets, each set of 20/20/fatigue, reps decreasing)

Effect of the exercise: Better isolate and stimulate the chest muscles, making the force of the chest muscles feel more, while using fixed equipment, can better protect the trainer, reduce injury during training.

Exercise suggestions: In the last set, the trainer has to put all the force, and reach exhaustion if not, make another one.

▪ Adjust the seat height, choose appropriate weight, elbows bend to hold the handle, maintain chest upright, shoulder blades contract down

▪ Tighten the core muscles, arms straight push the handle forward

▪ At the furthest distance, maintain the action for several seconds, then return to the original position

Above 4 exercises can effectively help chest trainers to build chest muscles, everyone can try, everyone knows that fitness is not easy, persistence is the most important.

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