It's not just women who like strong men with big breasts; that's the species' trait; people with firm breasts tend to have better health, so they know how to exercise to increase size breast size for men is essential.
Right now, you are looking for the problem of the Bench press – detailing the most effective way to increase breast size naturally for men means that you are not alone; many people want to learn about it.
You can see there is a lot of information about Bench press form – the most effective natural way to increase breast size for men all over the internet and there is a lot of information that does not coincide.
In this article, BellyFatZone will invite you to learn more so that we have a better overview of the Bench press – In detail, how to increase the breast size naturally for men most effectively, from which you come up with the best method for yourself and help those around you. Scroll down and follow.
What exercises do you often do chest exercises to help increase the size of the bust for men fastest? As for me, I confidently say right away that the quickest way to grow breasts naturally for men is to do Bench Press exercises.
With the chest being one of the major muscle groups on the body and a body group that shows the beauty of a man, no one who goes to the gym wants to hide their breasts, so get a set. Beautiful breasts will attract a lot of attention, especially among women.
That's why most guys “roll out” to practice their chest a lot, even continuously every day, hoping that they will quickly get beautiful and apparent chest muscles.
Talking about the effect of doing a lot of exercises or not, we have discussed a lot; in this article, we will only discuss the technique of performing a single and most popular activity, which is how to increase round 1. The best for men is Bench Press.
The most basic technique we all know is:
- Lie on a flat chair, feet on the floor.
- Remove the dumbbells from the rack with straight arms.
- Lower it to the center of your chest.
- Push it back up straight (Lockout)
- Keep your butt on the chair
In short, it's just that, but if it's that simple, then there's not much to say here. Bench Press is similar to Deadlift; looks easy but is not easy. It takes many people a few months fast, 1.2 years slow, to master how to increase the male bust with this bench press.
So don't just oversimplify it as above, and we will go into detail on how to practice from grip to how to lower the weight up and down the rack correctly.
Bench Press is a compound exercise (exercise that uses many muscle groups) that includes the muscles of the chest, shoulders, and triceps (the back of the hand). It is the most effective exercise to strengthen and muscle our upper body.
The harder you train, the bigger your chest muscles will be.
To avoid shoulder injuries, you should keep your elbows at a 70-75 degree angle to your body as you lower.
Don't keep your elbows at a 90-degree angle with your body; it will put extra pressure on your shoulders underneath and cause pain (you may find people doing this because they feel normal) usually, but best not to imitate).
Keeping your elbows at a 70-degree angle to your body is the best position.
Unlike you doing Squat when Deadlift, the bar when doing Bench Press does not go in a straight line but it will go slightly curved from the middle of the chest to shoulder height. This is the best exercise for the shoulders, and when heavy lifting is safer.
How to do Bench Press properly.
To perform the safest Bench Press exercise, you will practice in a Power Rack rack.
Set it up at the right height to support the weight when you miss the final cut to avoid severe injuries to your body.
But what if you don't have a Power Rack, then find someone free to help you lift weights. And here are 5 steps to get you started.
- Position: Lie on a chair with your eyes under the bar, chest up and shoulder blades together, feet entirely on the floor, heels or toes not raised.
- Grab the bar: Place your little finger on the marked position on the bar. Hold the bar in the palm of your hand with your arms and wrists straight (wrists don't lean back).
- Remove the dumbbells from the rack: Take a deep, deep breath, then remove the bar from the position, arms straight, and move the bar over the shoulder with elbows locked (be careful not to close 100% straight) ).
- Lower the bar: Slowly bend your elbow and lower it to the middle of your chest, and your elbow should be at a 70-degree angle to the bar while still keeping your breath in your wardrobe.
- Lift the dumbbells: Push the bar up straight to your shoulders, keeping your wrists and elbows straight, and exhale.
Arrange the positions to do the Bench press
First, we need to arrange the positions of the exercise equipment. Set the safety bar high enough for your height to support the weight when you are exhausted or slipping without affecting your body.
Next is your body before removing the weights from the rack. When pushing the weight, your wrist should not be bent back; it can cause injury to your wrist. Correct lying posture will improve posture and strength when working up.
- Lie down: Sit at the end of the chair, then lie down on the chair, repositioning so that your eyes are directly below the bar.
- Squeeze your shoulders: Push your chest up and squeeze you're upper back in. Squeeze 2 blades to your back.
- Grip the bar: Your little finger should be inside the ring marked on the bar, hold the bar close to your wrist, and grip the bar, so it doesn't fall.
- Foot position: With your feet on the floor, shoulder-width apart, feet perpendicular to your knees.
- Take the barbell off the rack: Keep your arms straight and lift the bar off the shelf; move it horizontally until it's balanced on your shoulders.
Applying how to increase the round 1 for men with Bench Press is effective or not depends on your training form like how.
Your hand holding the bar should reach as broad as your shoulders are; the longer your arms, the closer your elbows should be to your body.
Don't copy someone else's practice for your best friend; unless that person is your twin, you should tailor it as a rule of thumb.
- Grip: Grasp the bar in your palm, close to your wrist, and squeeze the bar.
- Grip width: The hand should be positioned on the bar (that rough part) straight arm.
- Thumb: The thumb should hug around the bar.
- Wrist: Form a straight line from the wrist to the elbow without tilting the wrist back.
- Elbows: Hold about 75 degrees above the bar as you lower; do not touch or extend 90 degrees.
- Forearm: Always perpendicular to the bar.
- Shoulders: Keep them behind your shoulders and in a chair, don't pull your shoulders upwards.
- Upper back: Squeeze into shoulder blades for added stability when pushing.
- Chest: Push up for easier access to the bar, but keep your butt on the chair.
- Head: Keep your eyes below the bar, neck naturally straight.
- Lower back: Naturally arched, you can put your hand between the back and the chair.
- Butt: Stay still in the chair, don't raise it any higher than the seat surface.
- Feet: Place on the floor, not raised, feet below the knees, shoulder-width apart.
- Remove the barbell from the rack: Remove the barbell from the frame with your arms straight, moving until the bar is above your shoulder.
- Lower the bar: Lower to the center of the chest, adjusting the angle of the elbow to 75 degrees.
- Lowest position: Arms and wrists straight, bar above mid-chest.
- Push up: Without stopping at the lowest position, push the bar back up to the original post, locking the elbow (note the lock here is not 100% straight).
- Lockout: Lock the bar above your shoulders, locking the elbows as you push to the top.
- Bar path: From mid-chest to over shoulders, not up to neck or chest.
- Breathe: Inhale deeply on the highest push and hold the breath on the way down, the lowest position and push the weight up, then exhale.
Failing Reps
Using Power Rack
Using a Power Rack will give you peace of mind when pushing and not worry about the weight being crushed, giving you the confidence to perform heavier lifts.
You should adjust the bar lower than the lowest position when moving the bar down a bit not to affect your exercise.
While doing the male breast augmentation with another variation of Dumbbell may look safer, it still carries the risk of dropping weights in the face or on the floor (some gyms don't like you doing this). ) when you train with heavy weights.
It would help if you were afraid of getting injured while practicing this exercise because several people die from it every year. Due to not locking the thumb, the handle is too broad, causing the bar to slip out of hand and press on the body. Therefore, if you do not have a Power Rack, then absolutely do not practice to fail with this lesson without anyone to support you.
Always consider safety first even if you think you can do it easily.
What if someone lifts weights?
I have never had to worry about working out with the chest Bench Press because I have been using Power Rack for 10 years now, and of course, it has never caused me to get injured.
And even if someone lifts weights for you, you should still practice in the Power Rack because not everyone knows how to lift weights properly. I'll do what I can to be safe.
The primary purpose of a weightlifter is to ensure your safety and support you when pushing. Still, unknowingly many people who do not know how to help will accidentally destroy your training session, and you may even encounter many problems—another trouble. Therefore, doing the Bench Press chest exercise alone is still the best.
No thumb lock
I'm sure you'll see many people doing the chest bench press with their thumbs under the bar because it's easier to push. However, this is an unsafe practice because you can cause the bar to slip out of your hand.
Hold the bar with your thumb to make sure the bar stays in the palm of your hand.
Many people will tell you that holding your wrist hurts, but the reality is that wrist pain is mainly caused by leaning your wrist back too much.
Shoulder injury problems
With incorrect push-up posture will often cause shoulder injuries, do not push the shoulder with the elbow 90 degrees, and do not lower the weight above the neck.
Your pectoral muscles stretch more when you bring your elbows nearly perpendicular to your body, but they should touch your shoulders. Your shoulder will put pressure on a place called the rotator cuff, and it can cause inflammation of this muscle.
The correct form of exercise is that the elbow will have an angle of 75 degrees with the body; you can change the hook a bit, but pay attention not to be perpendicular to the body and not be too close to the body.
Do not practice with the smith machine because its path is not natural to the body, and it is not as effective as when you practice without the smith machine.
How to hold
Full Grip: Your fingers will always grip the bar; this is the safest grip. Squeeze your hand, so it doesn't move as you do the push.
Don't relax your arms while you're doing the push; squeeze the bar as tight as possible.
When you do not use your thumb to hold: If you have the barbell with your thumb under the bar, the chances of you dropping the weight are very high; the consequences can be crushed, broken chest bones, or worse, death.
Low grip in the palm: Place the bar in the palm of your hand, keeping your thumb and index finger close to your wrist. Don't let it get close to your fingers as Deadlift or your wrist flexes back; it will both make it harder for you to push the weights and make it easier for your wrist to hurt.
Bulldog Grip: This is an easy way for you to hold the bar, imagine how Bulldogs stand on their own two feet, and we will imitate.
Grasp the bar and rotate your hand before gripping again; squeeze the bar so it doesn't move, this grip feels a bit weird and less secure, but it's very safe because your thumb you have locked the bar. Let's try to see how it is.
Width when holding the bar
Medium Width: The medium grip position is best for this exercise; the more expansive, the harder it is,d of course, more dangerous; the narrower, the more it feeds into the backhand, so the best position and fit right. The shoulder level is the optimal choice.
Arms perpendicular to the floor: You should keep your arms perpendicular to the floor when the barbell is at the lowest position; you can film it to check; if your elbows are out, your wrists will be difficult. towel when you lift weights
Wrist
The wrist should be straight: This will be the best position and bring the most efficiency; holding the bar closer to the wrist will make it easier to keep your wrist straight.
Elbow
Elbow flexion: When lowering the weight, you will consider how much your elbow will be bent. The shoulders should not be perpendicular to the body, but the elbows should not touch the body. So the safest way is that the forearm will be upright, in line with the wrist.
Arm
Always keep perpendicular, whether looking horizontally or vertically.
Head
Eye under the bar: this position will bring the distance between the rack and your shoulders closer together, and you will have less effort to remove the bar from the frame.
Your head should be still and naturally without raising your head to look around; lie still and keep your eyes on the ceiling and feel the movement of the weights and muscles.
Shoulder
Back Shoulder: Keep it on the chair but don't push it up as you push the bar up, as you will make your arms higher and lose support; always keep your shoulders fixed on the chair.
Use an adjustable chair or Power Rack: Weights can be higher than your hands or lower in a rack.
At a higher position, it will be more challenging to remove the weight or lower; it will be difficult because you need to straighten your arms when pulling the weight. If this is the case, ask someone to remove the consequences for you.
Upper back
Squeeze your shoulders together: You can imagine using your shoulders to clamp a pen in the middle; this will help increase stability. Keep your shoulders in that position throughout the workout, don't push them up as it will cause instability, and the weight will go farther.
Chest
Raise your chest a little higher by bending your back slightly, and hold the position by squeezing your lats, you will help stretch your chest more, and the path of the weight will be shorter.
Lower back
Of course, to push up your chest, you need to bend your lower back up and enough for you to slide your hands up and down this gap, don't bend too much, or completely straight will not be suitable for your back.
Butt
Bend your back but don't bend your butt off the chair; keep it still on the chair.
Foot
Put your feet on the floor, not on the chair, in the air, not on your heels. Keeping your feet on the floor about shoulder-width apart, turned 30 degrees to the sides (as you would a squat) will help stabilize your body, and improve strength, helping to keep your power and chest in better shape.
In addition, the foot should be perpendicular to the knee; this will help the leg support more firmly.
Remove the weights from the rack
Some tips as you take the weight off the rack include keeping your eyes below the bar, squeezing your shoulder blades, locking your elbows, and bringing the consequences over your shoulders before you begin to lower the weights toward your chest.
The downward path of dumbbells
Remember the rules are elbows 70 degrees to the body, forearms straight, and a steady drop, not too fast or too slow.
Bottom position
Middle Chest Touch: Lower the Dumbbell to your sternum; the exact position may vary depending on how you train your pectorals.
Perform 1 complete rep: Only when the weight lightly touches the chest will it be counted as 1 narrow; otherwise, you should reduce the weight or stop the exercise.
Lift weights
Go diagonally: Do not push the Dumbbell straight up from the center of the chest because it will be challenging to keep it directly; push up sideways from the center of the chest to the shoulders. Pushing straight up is a shorter but less secure path and holding weights is more challenging because it's not your balance point.
Do not lift your butt off the chair; if you raise your butt, that rep will be counted as zero; if you do any exercise and your butt is lifted, then adjust the chair a little higher (the standard position is 45cm from the top of the chair) floor).
Lockout
Hold the bar above the shoulders: The bar will be balanced in this position; you can test yourself by using the bar, bringing it to the chest, in front of, and above the shoulders; which part is easier to control ?. So on the shoulder is the position you need to lock out every rep to ensure safety.
The path of the bar
As noted above, the bar's path is diagonal, not straight.
Exercise chair
You should put the bench in the center of the Power Rack and position your head to be level with the bar so your eyes will be below the bar. The minimum width is 30cm, and the best height is 45cm. Be sure to choose chairs where your butt stays on the chair, not out.
If your legs are short and the chair is taller, place some dumbbells underneath your legs.
Close Grip Bench Press – Narrow chest push
This exercise is more suitable for those who have shoulder problems, and the effect on the chest is much less because your backhand will eat more than the chest. However, it consumes less food in the crate than that rather than aggravate the injury to his shoulder.
Note that you should not hold them too close together to the point of touching each other, it will cause your wrists to be pressed too much and cause injury and the bar is also more challenging to balance.
Incline Bench Press – Push up the chest of the inclined chair
Another Bench Press way to increase round 1 for men is to push with the chair tilted up 45 degrees.
Most people will do this exercise for the upper chest, but it is not, the most significant muscle of the chest is the pectoralis with two heads, one attached to the sternum and the other to the collarbone.
So you can't just focus on one end and the other is irrelevant; whether your bepressesress is straight or tilted, it affects both simultaneously.
The best way to help you develop the upper chest is to increase the weight and do the Overhead Press; with the Bench Press chest exercise, not to mention the OverHead Press, why eat the upper chest?. Because it is similar to the incline bench press, but it is not an isolation exercise.
If your breasts are firm, they will get bigger, and the bigger your breasts are, the more contours you will see. Simply that.
This is the same for both the inner and outer pectorals; they also only affect one large muscle group, the pectoralis, you don't have any other small pectoral muscles on the side, but there are still muscles the side. Under it, but we can't see it.
Decline Bench Press – Chest push with chair tilted down
Like the up-incline exercise, we now lean down; you should use a chair with a footrest to prevent slipping when practicing in this position.
Similar to the post above, this is an article that many people choose to increase their lower chest and the back, as explained above.
Dumbbell Bench Press
Many people think this exercise is safer than using barbells, but the danger is equal when you reach your limit, especially when using heavy weights. They can all fall in the face if you don't control them.
However, this exercise has the advantage that each hand will move independently without being dependent on the other hand. It will help you deal with muscle misalignment better than using barbells.
Using dumbbells is much more complex than using barbells. You can push a barbell with 100kg, but when using only 50kg dumbbells, you have found it much more difficult.
Another note is that if you have one arm more robust than the other, you should use dumbbells to practice because, with your dominant hand, you will be able to push more efficiently. Your chest will be less affected, making it easier to make less developed than the weak hand. Therefore, the dominant hand must always exercise with a heavier weight than the non-dominant hand to balance the chest muscles.
Bench Press Machines – Pushing weights with chest machines
Doing chest exercises with a device means lying on a chair and pushing the weight like when using a barbell or an engine will move horizontally.
However, training with such machines is not very effective simply because the muscles will help more handling because you do not need to keep the same weight as with free-weight. I assure you that, with the same weight, free-weight training and machine training are entirely different.
In addition, when doing this chest exercise, you will lose your body's natural form because the path of the weight is usually a straight line.
The advice for you is that the most effective way to increase round 1 for men is to practice free-weight don't let the machine play anymore.
Above is the entire article on how to train the chest with Bench Press, the most effective, natural, and best way to increase bust for men that anyone should practice.
The Official Bench Press Check List – AVOID MISTAKES
In summary, Bench press – Details of the most effective natural way to increase breast size for men:
This article has been shortened a lot compared to the original to avoid being redundant; hopefully, you will have a clear view of this Bench Press chest exercise.
So the above article Bellyfatzone shares about Bench press – details the most effective way to increase breast size naturally for men to help you better understand and choose the most suitable way to improve your physical health and make you better every day.
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