How often is it best to train chest muscles

Exercising every day can not only improve our resistance, but also make our body better and better, and sometimes it can also shape our body. When people exercise, they usually focus on exercising their chest muscles, arm strength and abdominal muscles, because these parts can make us look particularly powerful, and they are also very effective for weight loss. So how many days is the best time to exercise the chest muscles?

How to exercise chest muscles

[Dip and Extension]: Mainly chest muscles, triceps, deltoids (anterior bundle), and also trains latissimus dorsi and trapezius muscles

The general process is: hold the bars with both hands, support your arms on the parallel bars, keep your head upright, chest up, and shoulders up, keep your torso and upper limbs perpendicular to the parallel bars, bend your knees and cross your calves over the ankle joints of both feet. The elbow joint is slowly bent, while the shoulder joint is extended and flexed, allowing the body to gradually lower to the lowest position. Pause for a moment, then use your arms to push up to the original position. Action requirements:

1. The speed of lowering should be slow and as low as possible.

2. Do not shake your body at will, keep your balance.

3. Don’t complete the movement while swinging your body back and forth

Dips are an exercise, and different movements require different training effects on the main pectoral muscles and triceps.

1. Choice of grip distance: Narrow grip stimulates the triceps more, while wide grip stimulates the pectoral muscles more.

2. Choice of upper body inclination angle (side view): Focus on training the triceps. The upper body should be tilted backward, with the body in an arched shape.

Let your arms complete the movement behind your body; if you want to focus on training your chest muscles, you should lean forward.

3. The angle between the upper arm and the trunk (back view): Focus on training the triceps straight and tight, and do not push outward when lowering.

Stretch your arms, keeping them parallel; focus on training your chest muscles, and stretch them outwards when lowering them.

[Chest muscles include]: upper chest muscle, inner chest muscle, outer chest muscle

First do a warm-up set of 20 reps with a lighter weight, then

[Upper chest muscle exercise]: Incline barbell bench press

I have never been interested in the flat bench press because it stresses the anterior deltoids too much. The incline bench press is a great exercise for strengthening the upper chest muscles. Set the angle of the incline board to 30 degrees to better stimulate the chest muscles. If it is greater than 30 degrees, too much weight will be placed on the anterior deltoid. Do 3 sets of 6 to 8 reps with all your strength, and train to exhaustion in each set. When lowering the barbell, pay attention to controlling the speed, preferably slow and steady. But don't stop, that is, when you reach the highest point, immediately lower the barbell and keep the movement smooth.

[Inner chest muscles]: Seated chest press

This exercise, as a multi-joint compound movement, can effectively increase muscle mass and has many similarities with the barbell bench press. But this unique angle of exercise (at the end of the movement, the hands are close together) can make the chest muscles contract better (focusing on the inner side of the chest muscles). Machine exercises are safer and more stable than free weight exercises, as they do not require you to control the balance of a barbell. As you push the weight out, you can feel the contraction and soreness in your muscles. Do the whole movement 6 to 8 times. I recommend 1 to 3 sets.