How often should I train my chest muscles

Many male friends are eager to have pectoral muscles, but they don’t know what method is the best to use for training. In fact, if you want to train pectoral muscles, it is not that difficult. As long as you regularly lift barbells and do sit-ups, you can gradually train your pectoral muscles. But you must not rush it. You must persevere, so that the effect will be more significant.

In the barbell press (bench press), factors such as the barbell weight, grip method, grip distance, lifting angle, lifting speed and number of sets affect the training effect of the pectoralis major. The position of the lever must be placed on the part of the chest muscles being trained (from the diaphragm to the clavicle). The chest should be trained from bottom to top and from wide to narrow, that is, first train the lower chest (lying on the back), then train the middle chest (lying flat), and finally train the upper chest (lying on the front). First grip the bar with a wide grip, then the middle grip, and finally the narrow grip to train the width of the chest muscles, and use a narrow grip to train the height (thickness) of the chest muscles. As for the bench press, the incline bench press (20o~30o) and the flat bench press using a short bench (30o~45o) can make the upper chest straighten and become horizontal, so that the barbell can act vertically on the upper pectoral muscles.

Breathing during bench press: Inhaling when exerting force can increase the amount of myoglobin that stores oxygen and muscle glycogen that supplies the twins, expand the muscle capillaries, and facilitate exertion. If you exhale while exerting force, you will be deprived of oxygen, and the muscle glycogen will be insufficient, which will reduce muscle strength and the number of muscle fibers involved in exerting force. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for bench press is to inhale when pushing the barbell up and exhale when lowering the barbell.

The speed of bench press: The use of fast contraction (1-2s) and slow extension (2-4s) is inconsistent with Wade's slow continuous tension law (4s for contraction and 2s for recovery and extension). The author's experience is that the recovery time should be the same as the contraction and lifting time (2-3s). Lifting too fast or too slow indicates that the weight lifted is inappropriate.

Essential for developing muscle mass throughout the upper body, the incline barbell bench press not only increases the fullness of the upper pectorals, but also directly targets the anterior deltoids. In fact, apart from the incline barbell bench press, there is no other way to increase the muscle mass and separation of the entire upper chest and shoulders, and there is no better way to increase the width of the shoulders. The incline barbell bench press is a compound movement that can stimulate multiple muscle groups at the same time, so it should be arranged at the beginning of chest training.