First of all, talk about pectoralis major. The pectoralis major is mainly divided into three parts, consisting of the upper bundle, the middle bundle and the lower bundle. Different movements stimulate different parts. Usually, we use flat, upward and downward inclinations to stimulate different parts of the pectoral muscles. Upper oblique stimulation of the upper chest, lower oblique stimulation of the lower chest and flat stimulation of the middle chest. After knowing the stimulating part of the chest, we can clearly talk about the action.
Before talking about the action, let's talk about warming up. There are many parts used in pectoralis major exercise. Although the main stimulation is aimed at pectoralis major, if you don't warm up, you will also hurt other parts, such as shoulders and wrists. So before pushing the chest, we can do some light warm-up to move the shoulder joint and then move the wrist. Push-ups are also a good choice, which can help you open your chest and move your back. Then push several groups of empty bars on the bench press to further complete the chest warm-up. Remember, warm-up is very important! ! ! ! ! ! !
The first action is barbell bench press. Bench press is one of the necessary equipment in every gym, and it can also be divided into three types: flat type, upward inclined type and downward inclined type. I would like to mention here that it is not recommended for beginners to use Smith machine. Novices who are used to Smith machine will have a great influence on bench press without assistance, and some mistakes are difficult to correct.
Let's take flat bench press as an example. First, lie on your back on the bench with bench press, and adjust the front and back position of your body on the bench to avoid barbells and barbells touching the bench press. Usually you can let your eyes lie flat on the barbell. Then the sole of the foot completely touched the ground and was trampled to death. The waist is slightly arched, keeping a certain distance from the bench press, and the scapula is tightened backwards, while holding the bench press. The above actions are all for better output, and there is no leverage. Then, hold the barbell with both hands, find a suitable position, take a deep breath and get out of the bar. Usually the little finger is near the ring of the barbell, depending on personal habits and wingspan. Exhale after finishing the bar, then take a deep breath, slowly bend the elbow joint, lift the barbell on your chest, and exhale after completing the action. Breath is very important. If you get discouraged halfway, it will affect your strength. The downward oblique backhand bench press shown below is not recommended for beginners, and can be changed to forehand.
Of course, not only flat bench press, but also tilt up and down, and the preparation posture is consistent with flat bench press. It should be noted that the trajectory of barbell is almost straight up and down. There is also a downward-sloping bench press. Usually, the reclining angle of upward inclination is fixed, but downward inclination is not necessarily. It is best to keep the angle of downward inclined bench press at about 45 degrees from the ground, not too flat, otherwise there is no difference between flat bench press and bench press, and it will not stimulate the lower chest. When you practice chest, you have mastered the flat bench press and learned almost all the chest pushing skills.
The second action is dumbbell bench press. Compared with barbell bench press, dumbbell bench press has advantages and disadvantages. The disadvantage is that for beginners, nonstandard dumbbell bench press may stimulate deltoid toes, so beginners must pay attention to stimulation when pushing dumbbells, because its advantage is that it can better stimulate isolated muscle groups, that is, pectoralis major. If you can't feel the chest muscles when doing dumbbell bench press, there are only two possibilities: insufficient weight and irregular movements.
The preparation of dumbbell bench press is the same as barbell bench press, except that the dumbbell is in a lowered position when the scapula contracts. After the scapula retracts, push the dumbbell to the highest point, then slowly bend the elbow joint and lower the dumbbell to the sides of the body, during which the scapula cannot relax. When the dumbbell is completely put down, the angle between the arm and the body is 60 degrees. You can also do three sets of skills in this movement: flat, uphill and downhill.
The last movement is a dumbbell with a bird on its chest. The preparation is consistent with the dumbbell pushing the chest, then push the dumbbell to the highest point, and slowly open your arms to both sides until the chest is completely opened, and then return to its original state. When you recover, you will obviously feel your chest squeezed to the middle. This action is very good for stimulating the seams of the chest, which can make the chest shape more perfect and prevent the chest from expanding.
To sum up, these three movements are barbell pushing chest, barbell pushing chest and dumbbell flying bird. Of course, these three movements should be flat, and tilting up and down at three different angles can stimulate different parts of the chest. Each action can be done in 4 to 5 groups, each group is 8 to 12. If you only practice the flat, the consequence is that the bundle in the chest is particularly prominent than the upper and lower bundles, commonly known as? Chest compressions . This chest shape is ugly, just like a hill, not an angular chest shape. So it can actually be said that it is nine movements. But as long as we find the correct skills of the three movements of the tablet, the realization of the other two angles is a piece of cake. So, have you learned these three tricks today? Are you ready to be a big-breasted brother?