Is it better to practice pectoral muscles or bench press?

First of all, you have to clarify the purpose of your exercise: whether you want to make the chest muscles thicker, or just shape a little chest shape, or make the entire chest muscle develop.

　　After clarifying the purpose, you need to consider what movements to practice what parts.

　　For example, using the usual push-ups to focus on the outer side of the chest muscle, it is very effective for the outer side of the developed chest muscle. It is the most general and effective method used to practice the chest muscles. If you just want to do general chest muscle exercises, don’t be like a special bodybuilder, then the exercise is the best and most convenient. It is not restricted by the venue and tools, and can be done almost anytime and anywhere.

　　But if the requirements are higher, you have to use some equipment to practice, such as bench press, barbell, bench press stool, etc. But its adjustability is very high, and the pectoral muscles are different. The grip distance is narrower, and the practice is The closer the part is to the inside, the middle seam of the pectoral muscles can be shaped. The wider the grip distance, you can practice. The outer side of the pectoral muscles. Also, the parallel bar arms are bent and extended, which is an effective action to shape the lower and outer edges of the pectoral muscles. Also, the more difficult movement of lying on the back is very good for the entire pectoral muscles. And, practicing butterfly machines on special equipment is effective. However, it is recommended to use basic movements to practice, namely bench press, push-ups, and inclined bench press (practice the upper part of the pectoral muscles). Also, pull-ups, although it is the main focus of training back muscles, it is still effective for the pectoral muscles (especially the upper pectoral muscles). The above is only the choice of movements. In fact, the more important principle of exercise is: "Walk within your ability and proceed step by step". If you are not careful, you will be injured and counterproductive. There are also appropriate nutrition, which are important factors as well as recovery. You cannot be careless.

Find the right goal, find the right method, and persevere, and it will be effective.