Content

• Advice
• Warning
• What you need

• Do 3 sets, or 15 up-and-down reps per set or as much as you want. Increase the pace each set as your health has increased.
• The push-ups also train your shoulder and back muscles.
• Try a variation of this exercise: raise your feet by raising your toes up or place your feet on the ground, legs still stretched. In this position, more force is applied to the shoulder and chest muscles.

Do barbell push exercises on the bench. This is the best and most popular chest muscle building exercise of all time. The weight of the bar should be suitable for your fitness. Lie on a training chair or on flat ground. Lower the bar until it is only about 2 cm from your chest, then push it back to the starting position.

• The most suitable intensity for the purpose of increasing muscle mass and size is 8-12 beats per set, performing 1-3 sets. This exercise enhances blood, carries glycogen circulating throughout the body, accelerates the burning of excess calories, creates more adrenaline to give you more excitement to exercise.
• You can do this in a leaning exercise chair.Like bench work, recliner bench exercises focus more on the upper chest muscles, while push weights on the steep bench train the lower chest muscles. Most learners miss this exercise, although it is essential for a full, enlarged chest.

Lifting exercises on double beams. Standing in front of double beams, hands clinging to the two bars, lowering himself and slowly lifting himself up. This exercise is very heavy, so you may find it difficult to begin with. But this is one of the best chest exercises to help you build a lot of muscle in a short time.

Do your best. You need to put in as much effort as you can during practice. Challenge your fitness by pushing the heaviest weights you can, but taking care not to be too heavy. To find out how much maximum mass you can lift, try lifting different weights each beat. The weight you can lift after 8-12 beats a set without exhausting, but making you sweat and gasp is the maximum weight for you.

• If you cannot lift 5 times in a row, you are lifting too hard. You need to reduce the volume. When you get stronger, you should lift more.
• If you do 10 reps in a row without feeling your muscles heat up, add extra weight. You need to challenge your strength to build more muscle.

Practice correct posture. You need a personal trainer, a guide or a veteran athlete to help you correct your posture. The starting position is usually straightening the arms, during the lifting, it is necessary to use muscle strength, not to use inertia.

• Just the wrong posture can lead to muscle injury, so your posture needs to be correct.
• If you are unable to complete the move with that weight, it is likely because you lifted too much. For example, if you can't straighten your arms while pushing the dumbbells, reduce the weight.

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Method 3 of 3: Eating Habits Helps Increase Muscle Mass

1. 

   Does not absorb too many calories. Many believe that building bigger muscle requires a lot of calories. However, you should only eat enough calories for energy to exercise, because if the calories are absorbed too much, your body will have to focus on burning fat instead of building muscle. Limiting your fat intake will help show up the muscles you are struggling with.
   • Avoid foods with excess carbohydrates such as pasta, white bread, pastries, cookies, and baked goods. Instead, eat plenty of whole grains.
   • Don't eat processed or fried foods, limit fast foods and junk food.

2. 

   
   
   Eat plenty of protein. Protein molecules are the foundation of muscle building, and you will need a lot of protein to have a full chest. Protein is found in many foods - not just meat. Consider the following foods:
   • Lean meats like chicken, fish, beef, and pork.
   • Low-fat eggs and dairy.
   • Nuts and beans.
   • Broccoli, spinach, and other protein-containing vegetables.
   • Tofu and soybeans.

3. 

   Consider taking a supplement. Many weightlifters take oral creatine, an amino acid powder mixed with water to drink three or more times a day. This powder has been approved for safety by the FDA, since it only contains the same natural protein that our body produces to build muscle.
   • You might also consider taking protein shakes, a drug that supports muscle building and improves overall health.
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Advice

• Don't give up just because you don't notice any change after a week of training. To achieve change, you need persistence.
• Drink a lot of water.
• Exercise posture needs to be accurate. With the correct posture, you will lift more weights than usual.
• Always warm up before exercising.
• Diet will not necessarily lead to a lack of protein. Most soy products contain more protein than any other food, you can buy them at the grocery store or supermarket.
• During exercise, be aware of vitamin supplements. Eat more fruits, vegetables, and whole grains (more limited than other foods). Try to only get sugar from fruit.
• Swimming is very good for the physical development of the upper body.
• Sufficient sleep is needed after exercising or when the body is exhausted. Sleep is very important in muscle development.
• Does not absorb too many calories, but also remember not to starve the body.
• Listen to music while practicing!
• Practice hard and have confidence in yourself!

Warning

• Don't start off with too much weight, as your muscles can injure. Always train with light weights first.
• Do not overdo it as there is a high risk of injury.
• The push-ups are good for chest muscles, but they are quite heavy for shoulder muscles. Care should be taken when performing dip exercises to reduce the risk of shoulder muscle injury.
• Always consult your doctor before starting any exercise regimen.

What you need

• Gym equipment.
• Local gym (optional)
• Coach / instructor.