Therefore, both men and women will pay attention to the training of pectoral muscles, and we know that if we want to shape a unified chest shape, we must understand the pectoral muscles as the premise and then carry out targeted training. In the chest muscle structure, the upper chest has the greatest influence on the overall shape, and the upper chest is also difficult to practice, so it will always become a key part in the training process, while the lower chest is relatively easy to exercise. The position of the middle seam will effectively modify the details of the chest muscle and make the chest look more stylish. However,
From the action point of view, generally by changing the body tilt angle to stimulate different positions. Under normal circumstances, the upward oblique movement will effectively exercise the upper side of the chest, the downward oblique movement will effectively exercise the lower side of the chest, the horizontal movement will exercise the middle part of the chest, and the chest holding movement will exercise the seam position. Of course, in push-ups, the upper oblique action will exercise the lower chest side, and the lower oblique action will exercise the upper chest side.
However, at present, we basically stay at home and can't go to the gym to do systematic chest exercises. At this time, we need to do it at home. Although the exercises at home don't have some equipment in the gym to help us achieve our training goals, we can also make some adjustments to stimulate the chest muscles accordingly.
So, let's share a home chest training program. These movements are basically flat movements, which will stimulate the middle chest. So it is obviously not enough for the whole chest muscle, but we can make adjustments suitable for ourselves on the basis of these movements to achieve our training goals.
But what can I do without bench press? We can use the chair to tilt up. Some chairs will have a certain inclination. If not, we can design it ourselves, such as padding something, which can make the body form an angle of about 40 degrees with the ground to complete the upward tilting action. The downward sloping movement seems a bit troublesome, but we can use our own angle to adjust it, for example, on the basis of gluteal bridge, such as gluteal bridge bench press, gluteal bridge birds and so on.
Therefore, if you do chest training at home, you can change the body tilt angle on the basis of the following four movements to form a comprehensive stimulation of the whole chest muscle.
Action 1: Flat dumbbell bench press
Lie on your back, bend your knees with your legs slightly apart, step on the ground with your feet, your shoulder blades contract and sink, and your upper back is close to the ground.
The core is tightened, the lower back is slightly off the ground, and the dumbbells are held in both hands and lifted to the side. The fist is opposite to the eyes, the big arm is about 70 degrees away from the body, and the small arm is perpendicular to the ground.
Keep your body stable and push your arms up with chest strength until your arms are straight and your elbows are slightly bent.
Stop at the top of the action, contract the chest muscles, then actively control the speed and slowly put down the dumbbell to recover.
Action 2: Dumbbell bird on the flat ground
Lie on your back with your legs shoulder width apart, knees bent, feet firmly on the ground, shoulders sinking, and upper back close to the mat.
Hold the dumbbell with both hands, raise it over your chest, palms facing each other, arms straight, elbows slightly bent.
Keep your body stable, keep your elbows slightly flexed, control your speed, and slowly lower the dumbbell to the sides of your body close to the ground in an arc trajectory to feel the stretching of your chest muscles.
After the apex stops, slowly lift the dumbbell to the initial state of action, stop for a while, and then slowly put it down after feeling the contraction of the pectoral muscles.
Action 3: Flat and narrow bench press
Lie on your back, bend your knees with your legs apart, step on the ground with your feet, sink your shoulders, keep your upper back close to the ground, hold dumbbells or kettlebells in your hands over your chest, and bend your elbows on both sides.
Keep your body stable and push the dumbbell upward until your arms are straight, your elbows are slightly flexed, and the apex stops contracting your chest muscles slightly.
Then the control speed is slowly restored.
Action 4: Push-ups
Bend over, support your arms directly under your shoulders, bend your elbows slightly, and straighten your legs together.
Keep your back straight, tighten your core, bend your elbows and lean down until your chest almost touches the ground, then straighten your arms and recover.
Be careful not to straighten your arms completely when recovering.
Warm up and activate the pectoral muscles with a small weight before training, and concentrate on feeling the contraction and extension of the pectoral muscles during each exercise.
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If you are a male friend who aims to gain muscle, you can choose a large weight within your ability, 8- 12 times per movement, 3-5 groups each time. If you are a female friend who aims at shaping, you can choose dumbbells of about 1.5KG, each action 12-20 times, with 3-5 groups each time. Be careful not to stop immediately after training.