Many people who want to practice chest muscles run to the gym to practice barbell bench press. About half of the strength of barbell bench press and dumbbell bench press reaches the triceps brachii. As a result, the chest is not big enough and the arms are already thick. To practice chest muscles in the gym, you should first practice chest clamping, and then practice chest pushing. Doing chest clamping mainly uses the strength of chest muscles. I have been doing chest clamping for a while, and my chest muscles are already very tired. At this time, do chest push and help the chest muscles with the strength of triceps brachii last night.

Physical exercise:

First do five groups of chest clips, each group 12, and then do three groups of chest push, each group 12.

Remarks: 1, the best number of muscle gain in each group is 8~ 12, so don't blindly increase the number.

2, chest muscles should be done every other day, not every day, which will make muscles overtired, which is not conducive to muscle growth. The muscles of the whole body are almost only abdominal muscles that can be exercised every day.

3. It is recommended to exercise at 4~5 pm.

4, the action should be standard, not greedy, rather light than fake.

Diet:

1, drink a glass of milk and 2 egg whites after 30 minutes of exercise.

2, usually eat more food containing protein, such as eggs, chicken, soybeans, beef, peanuts, milk, fish and shrimp. Eat more green leafy vegetables to promote metabolism and help grow muscles.

3. Add a tablespoon of peanut butter to breakfast every day to provide protein, sugar and fat energy for the body.

Drink a glass of milk before going to bed every day. When you sleep at night, your body will stop consuming carbohydrates and concentrate on the decomposition of protein to maintain the flow of amino acids in the blood.

(Go to bed before 1 1 every night to ensure the quality of sleep. )