Because in fitness training, bodybuilders constantly challenge the limits of their bodies again and again, and each successful challenge will greatly increase their self-confidence, which is also the main reason why everyone is keen on fitness. In order to improve the charm and perseverance of the figure, we must take the time to carry out fitness training, enhance the muscle protection ability and enhance the willpower that people lack most at present.
Today, Bian Xiao recommended a perfect upper chest muscle training program for everyone. In chest muscle training, the upper chest muscle is a very difficult part to train. It is difficult to train the upper thoracic muscle without individual intensive training, and the upper thoracic muscle plays a key role in the overall aesthetic feeling of the chest muscle. Therefore, if you want to practice pectoralis major well, you need to carry out separate intensive training.
The following four upper chest exercises are performed in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements. Try to do the following during the training.
1, try not to do half-way action. For example, the action 1, the dumbbell is pushed up, and the dumbbell is lowered to the lowest, and the chest muscles are fully stretched, so that better and more stimulation can be obtained.
2. Peak contraction is very important for strengthening upper chest muscles. Try to stop at the top 1-2 seconds, which is reflected in every movement. For details, please refer to each animation.
3. Try to control the weight used as slowly as possible, such as Action 2, whether from bottom to top or from top to bottom, try to control the process of doing the action for 3-4 seconds from top to bottom and from bottom to top.
Action 1, press up with dumbbells, and the weight used will gradually increase, and each group will do 12-8 times.
Action 2: Use the Smith machine to do the upward inclined bench press, and the weight used will gradually increase, and each group will do 12- 10 times.
Action 3: Use rope+handle to make oblique birds, and the weight used will gradually increase, and each group will do 12-8 times.
Action 4: Push the chest with a barbell (grab one end of the barbell bar with both hands), and the weight used will gradually increase, and each group will do 12-8 times.