Therefore, men must strengthen their chest muscles. Doing chest exercises will not only strengthen the body physically, but also sublimate their strong willpower mentally. If you feel that you lack self-confidence and strong willpower now, then you should start your own fitness plan at once. If you keep training for a year, you will find that your inner self will be greatly sublimated. Chest muscles are a symbol of men's strength, so you must practice them when you are young.
Today, I will arrange a group of exercises on the dimension and thickening training of pectoral muscles, which can effectively help you improve the fullness of pectoral muscles and make them more beautiful and stylish. If bodybuilders want to make their chest muscles more plump and stylish, they must pay attention to exercising the upper part of the chest muscles. The pectoral muscle is divided into three parts: upper pectoral muscle, middle pectoral muscle and lower pectoral muscle. Strengthening the training of the middle and lower segments of the pectoral muscles can make the pectoral muscles look more three-dimensional.
Make the chest muscles and shoulders more harmonious and beautiful, and make the whole look very symmetrical and harmonious. Many people exercise because of the lack of overall shaping training, and there will be a lack of harmonious and symmetrical beauty in all parts of the muscles. Therefore, bodybuilders should not only increase their muscles during training, but also carry out shaping training. Strengthening the training of upper pectoral muscles is equivalent to the shaping training of pectoral muscles. The fullness of the upper pectoral muscles can make the pectoral muscles look better and coordinate with the shoulders.
This chest muscle training plan is a collection of actions, most of which are aimed at the upper part of the chest muscle (upper chest), so this time we only choose to strengthen the action of the upper chest muscle, and the fullness of the chest muscle depends more on the upper chest, so we arrange more actions to strengthen the upper chest. If your upper chest is weak, you can refer to this action of strengthening your upper chest and move your center of gravity all the way.
For perfect control, you need to know which part of your chest muscle you are practicing and feel its strength more. Weight is not the only thing, quality and strength are the key. When training, use appropriate weight to improve the upper part of your chest muscles, and you can choose some actions to join the chest muscle training plan.
The following ***6 upper chest muscle intensive training movements, each movement is done in 4 groups, each group rests for 60-90 seconds, and each movement rests for 120 seconds.
Action 1, do bench press with dumbbells, and start the formal group with dumbbells of medium weight. Be sure to master the power of the upper chest. Weight is really not unique. Stimulate the point, find the feeling, the weight used in the whole process is gradually increased, and each group does 12 -8 times.
Action 2: Use dumbbells to do oblique and narrow bench press (palms facing each other). Pay attention to sufficient displacement, ensure that the height to the apex is consistent every time, use the upper chest to exert force, and the weight used will gradually increase, and each group will do 12-8 times. Be sure to find a partner to assist in training.
Action 3: Use dumbbells to make birds flying obliquely upwards, and the weight used will gradually increase, and each group will do 12- 10 times. It is really necessary to control the weight you have been using and ensure that the chest muscles can contract completely.
Action 4: Push the chest with a fixing device and push the chest with a device that strengthens the upper chest. The weight used is gradually increased, and each group does 12-8 times, and the whole movement is controlled.
Action 5: Use the barbell to do the upward oblique bench press, and the weight used will gradually increase. Each group does 12-8 times, and the medium weight begins to increase during training.
Action 6, use dumbbells to make oblique birds. Note that this operation is different from operation 3. Pay attention to wrist rotation when retracting. You need to sit higher in this action, and the angle of the fitness chair is more inclined than in action 3. The weight used is gradually increasing. Each group does 12- 10 times, and the whole movement is controlled.