Today, I have compiled a set of perfect exercises to strengthen the upper part of the pectoral muscle, which can perfectly help everyone strengthen the whole pectoral muscle and make themselves look better and more stylish. In the overall training of the pectoral muscles, it is very difficult to train the upper pectoral muscles. If the upper pectoral muscles are not well trained, the pectoral muscles will look very ugly and shapeless, just like two bulges, which seriously lacks aesthetic feeling. Therefore, bodybuilders must attach importance to the upper pectoral muscles if they want to develop truly perfect pectoral muscles. The upper and lower parts of the pectoral muscles must be coordinated. In training, the lower pectoral muscles often grow faster than the upper pectoral muscles. Therefore, it is necessary to strengthen the upper thoracic muscle alone during training to avoid the disharmony of muscle reinforcement, which leads to the relatively developed lower thoracic muscle and the very weak upper thoracic muscle, making the pectoral muscle look unsightly.
This chest muscle training program is mainly to strengthen the upper chest. Very strong, absolutely tyrannical chest muscles, be sure to find a muscle friend to help you complete the training. If your upper chest is weak, you can refer to the movements selected in this training plan and use fixed equipment, dumbbells, ropes and Smith machine to complete the movements. The quality of movement is the first, and more efforts should be made to control muscle contraction.
The following five chest muscle intensive training movements, each movement is done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Warm-up exercise, using fixed equipment to push the chest, do 3-4 groups, each group does 15-20 times, fully warm up, or you can warm up in your own way.
Action 1, use fixed equipment to push the chest. This equipment stimulates the upper part of the chest muscle more, and the weight used gradually increases. Each group increases a certain weight, and each group does 12-8 times.
Action 2, do bench press with dumbbells. This action is controlled slowly, not too heavy or overloaded. Control the contraction of the pectoral muscles and feel the force of the pectoral muscles. The weight used increases gradually, and each group does 12- 10 times.
Action 3: Hold the chest with the rope+handle of the gantry (the position of the rope is in the low position). This action clamps the chest, clamps it upward as far as possible, and squeezes the chest muscles when it is clamped to the top. The weight used increases gradually, and each group does 12- 10 times.
Action 4: Push the chest with a fixed instrument. By the time you train this action, your chest muscles are already very tired, but you still choose a large weight, which can give your muscles deeper and stronger stimulation. When you push your chest with this device this time, the weight is different. Choose a larger weight, you can use force/half way, and the weight remains the same. Do 10-8 times in each group.
Action 5: Use Smith machine to do upward oblique bench press. There are two forms of this action: fast push and slow (slow) push. First, each group will do a slow push barbell for 3-4 times (also a slow push barbell), then do a fast push barbell for 3-4 times without rest (faster than normal speed, faster when falling, and faster during the whole journey), and finally do a slow push for 3-4 times.