How should women train their chest muscles?

Although many female friends want a slim figure, some women also desire to have strong pectoral muscles. Strong pectoral muscles not only look charming, but also bring an inexplicable sense of security to oneself. These women believe that not only men protect women, but modern women can also protect themselves. So they are all looking for ways to train their chest muscles. Now let me introduce several quick exercise methods to all my female compatriots.

1. Do warm-up exercises before each exercise. Twist the joint.

2. It is well known that push-ups can exercise the arm muscles and chest muscles. Personal training method: slow motion, do less, hold on and stay close to the ground for ten seconds, then come up and stay for ten seconds. Repeat this about ten times. Take a break after finishing and do several sets a day.

3. Use an arm trainer to train your chest muscles. Lift the arm press overhead and pull with your pectoral muscles. Use your chest muscles to pull as far as possible, then lower it to your chest, and hold it in place for a while (repeat this).

4. Use a puller to train your chest muscles. Bend down to work your chest muscles, and bend toward yourself to work your arm muscles. Bend the tensioner as much as possible, keep it still, and release it after a while (repeat this several times).

5. Sit-ups can also exercise your chest muscles (but they exercise your abdominal muscles more).

6. Dips and extensions on parallel bars. As a warm-up for the chest, focus on building the lower chest. Key points of the movement: squeeze your elbows, lean your upper body forward, tuck your chin in, and slightly hunch your chest. Maintain this posture whether at the beginning or the end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

7. Barbell flat bench press. Builds up the entire bust circumference. Different grip lengths have different stimulation focuses. If it is slightly narrower than the shoulders, it will train the middle pectoralis major muscle; if it is the same width as the shoulders, it will train the entire pectoral muscle; if it is slightly wider than the shoulders, it will train the outer side of the pectoral muscle; if it is wider, it will focus on training the posterior deltoid muscle.

After reading the above, are female compatriots extremely excited? Without further ado, everyone should start exercising quickly to develop charming pectoral muscles that will leave other men far behind. At the same time, you can also eat more high-protein foods such as beef and eggs to supplement your nutrition. However, the editor would like to remind everyone to exercise properly, otherwise it will cause muscle damage.