Professional wrestlers and action movie actors are very good at creating a scary impression just by doing pecs bounce so that the chest muscles twitch like Hulk Hogan and Arnold Schwarzenegger. If you want to know how to do pecs bounce and build chest muscles, read on!
Step
Part 1 of 2: Contract Your Chest Muscles
Step 1. Perform movements that accelerate blood flow
If you want to contract your chest muscles, do 20 push-ups on the floor. This exercise makes the chest muscles expand so that they are easy to contract and the movement is clearly visible. So, take the time to practice push ups on the floor for 1 minute. The blood flow that enters the muscles makes the chest muscles enlarge and their contractions clearly visible.
Once you've finished practicing, this is the best time to look in the mirror to find out if you can do a pecs bounce or not. The muscles will increase in size and can be moved little by little if trained consistently
Step 2. Stand in front of the mirror
Actually, you only need to contract your chest muscles when you do the pecs bounce, but the muscles need to be big enough for the movement to be visible. Before practicing, stand in front of a mirror and take off your shirt so you can see your chest muscles in the mirror.
To build muscle memory, make it a habit to practice while looking in the mirror so that you can combine muscle movement with the physical sensation you feel when your muscles contract to get the desired result. Right now, you might feel like you look like Arnold, but he's different in stature
Step 3. Contract your chest muscles
After warming up your chest muscles, stand in front of a mirror while straightening your arms at your sides and try to contract your chest muscles. This step is easier to do if you have just warmed up your chest muscles. In addition, you can determine whether or not the right way to train when a new muscle is activated.
- Bring your upper arm (humerus) to your chest to feel the contraction of the chest muscles. This is one of the functions of the pectoralis major muscle, which is to rotate the upper arm.
- Don't worry if your chest muscles aren't symmetrical. Try to move your chest muscles at the same time although this is not easy for beginners.
- You may not be able to move your chest muscles when you start exercising, but once you know what muscles to move and how to move them, this exercise is as easy as moving your biceps.
Step 4. Perform isolation movements to work the chest muscles one by one
The more often you practice moving your chest muscles, the sooner you'll discover what it feels like to move the muscles one at a time. First, do isolation movements to work your chest muscles and then contract them one by one. If you can already move your chest muscles, do the exercise consistently until the movement looks like peas jumping up and down.
Practice diligently regularly. Usually, pecs bounce can be done after practicing lifting weights regularly for quite a long time. However, you have practiced well even though you can only do pecs bounce one by one
Step 5. Continue the exercise consistently
If you already know how to do the pecs bounce, make sure you keep practicing to keep your chest muscles strong and big. In addition to practicing, pecs bounce is easier to do if the chest muscles are very large and puffy. If you can already do the pecs bounce, congratulations, but don't stop practicing!
Part 2 of 2: Increase Chest Muscles
Step 1. Get in the habit of exercising your chest muscles regularly
If you can't do a pecs bounce like Hulk Hogan, maybe your chest muscles aren't big enough so you can't see the movement. Do not give up! You need to increase your chest muscles so that they can contract so that the movement is impressive like a bodybuilder's pecs bounce. Still want to do pecs bounce? Make dreams come true by continuing to practice.
Take time to train your chest muscles while practicing lifting weights. Even if it's only once a week, your chest muscles will get bigger in a few weeks if you practice diligently
Step 2. Do the bench press
An effective way to increase the chest muscles to do the pecs bounce is to train the upper arm and chest muscles, for example by doing the bench press. For best results, use weights as much as you can and do as many reps as possible.
- Depending on the experience of lifting weights, beginners should use light weights. Lifting weights should be challenging, but don't use weights that are too heavy so that you perform each movement with proper posture and technique. Do bench press 3 sets, 10-15 times per set. Take a break before doing the next set.
- Bench press with your chest higher than your stomach to work your upper chest muscles. To work your lower chest muscles, position your chest so that it is lower than your stomach. When practicing, make sure the weight of the load and the number of repetitions of the movement are the same so that the chest muscles are symmetrical.
Step 3. Do push ups
If you don't have a bench to lift weights on, follow in the footsteps of George Foreman, who worked his chest muscles by doing push ups. Plyometric movements, such as push-ups that use your body weight as a weight, are an effective way to build chest muscles and trigger twitches in response to the pecs bounce. Start training by doing push-ups as many times as you can while moving slowly to increase the intensity of the exercise.
Push ups while stretching your palms wider than your shoulders or positioning your chest higher than your stomach is useful for training different muscle parts. To keep the chest muscles solid and strong, do a variety of push ups every time you practice
Step 4. Use dumbbells to expand your chest muscles
One of the surefire tips to increase chest muscles is to practice while holding dumbbells. Lie on a bench holding 1 dumbbell in your right hand and another with your left. Straighten your arms up and lower them to the sides parallel to your shoulders while bending your elbows slightly. Straighten your arms up again to do 1 rep of the movement. Use dumbbells that are heavy enough to make the exercise more challenging.
If you can work out in the gym, practice this movement while sitting using a chest press machine
Step 5. Get in the habit of training the body as a whole
Make sure you train your chest muscles as part of a regular exercise by training your body as a whole so that you get maximum results.
Don't overwork your chest muscles. When training with weights, you should work all muscle groups, not just the chest muscles. You can't do pecs bounce like Arnold if you only practice for 2 hours
Step 6. Eat fat-free protein sources
Exercise and a high-protein diet that is beneficial for building muscle is an important aspect when building chest muscles. Make sure you adopt a diet that prioritizes the consumption of fat-free chicken, legumes, vegetables that contain lots of vitamins, and whole grains.
You can work your chest muscles however you want, but if you still eat cheeseburgers and pizza every day, the chest muscles expand under the fat layer so that the chest is rounded and the pecs bounce is not visible
Tips
- When you start exercising, raise your arms and bend them in front of your chest to make it easier for you to contract your chest muscles after exercising. Lower your hands little by little when your chest muscles get bigger and stronger. You can successfully perform a pecs bounce if you can contract your chest muscles while straightening your arms at your sides.
- When doing push ups, you don't need to use assistive devices, such as "The Perfect Pushup Stands". Although you can do more repetitions of the movement, push ups as usual are able to enlarge and strengthen the chest muscles.
