Today, I will arrange a set of perfect overall strengthening exercises for you, which can effectively help you strengthen all parts of the pectoral muscle, thus enhancing the overall thickness and width of the pectoral muscle and making the pectoral muscle more powerful and powerful. Many bodybuilders can't get the full stimulation of the pectoral muscles when training them, and then the muscle growth is uncoordinated in the process of muscle gain, and the middle seam of the pectoral muscles or the upper and lower pectoral muscles are weak. Affect the overall beauty of the pectoral muscles, so when training the pectoral muscles, you need not only comprehensive and overall training, but also a single differentiation training. Only by combining the whole and differentiation training can we develop really strong chest muscles, which bodybuilders must pay attention to.
This chest muscle training plan is mainly aimed at strengthening the whole chest muscle (including the whole chest muscle, upper chest, lower chest, middle seam of chest muscle and lateral edge of chest muscle). It is very comprehensive and consists of multiple actions, and the action of strengthening the middle seam ranks first. Use fixed instruments, dumbbells and ropes to complete the movement, control the weight you use, and let the chest muscles fully contract. You can refer to every movement form to control and contract the pectoral muscles perfectly.
The following six chest muscle strengthening exercises should be done in 3-4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, sitting posture, use a fixed instrument to clamp the chest and strengthen the artifact of the middle seam of the chest muscle. This action must be controlled slowly. The goal is to focus on your middle seam and squeeze it. The weight used is gradually increased, and each group does 12-8 times.
Action 2: Push the chest with a fixing device in sitting position, choose a fixing device to strengthen your upper chest, complete and complete the displacement, control the whole process, and gradually increase the weight used. Each group does 12-8 times.
Action 3: Do bench press with dumbbells. This action should also be controlled throughout. After the dumbbell drops to the lowest level, push it up, keep a certain speed, and continue to contract the chest muscles. The weight used is gradually increased, and each group does 12-8 times.
Action 4: When standing, use the rope+handle to clamp the chest, just use the rope of the gantry. The rope is in a high position and moves all the way, and the weight used gradually increases, and each group does 12- 10 times.
Action 5: lean on the inclined fitness chair and hold the chest/bird with rope+handle. The rope position is low and the movement control is slow. The weight used increases gradually, and each group does 12- 10 times.
Action 6: Use dumbbells to do downward oblique bench press, select the downward oblique board to complete, and strengthen the perfect action of the lower chest. Every time the dumbbell drops to the lowest level, the pectoral muscles contract completely, and the weight used gradually increases. Each group does 12- 10 times.