Chest training program | Practice three times a week

Monday: chest shaping training

Chest expansion and stretching for 20 times

Bracing wall chest stretching 15S/ side

Smith bench press 4 groups 12 times.

Dumbbell birds 4 groups * 12 times

The device clamps the chest for 4 groups * 12 times.

Dumbbell bench press 4 groups * 12 times

Wednesday: chest shaping training

Chest expansion and stretching for 20 times

Bracing wall chest stretching 15S/ side

Smith bench press up 4 groups 12 times.

Four groups of dumbbell bench press * 12 times.

Four groups of oblique birds on dumbbell * 12 times

Four groups inclined downward push-ups * 12 times.

Friday: chest shaping training

Chest expansion and stretching for 20 times

Chest wall support stretching 15S/ s

Smith declination bench press 4 groups 12 times.

Four groups of dumbbells are pushed down obliquely * 12 times.

Parallel bars arm flexion and extension 4 groups * 12 times.

Four groups of upward tilt push-ups * 12 times.