Schwarzenegger's chest muscle training program keeps him in shape. Exercise is an important way for us to maintain our body function. Exercise can ease our mood and prevent "three highs". Here I will take you to know the fitness benefits of Schwarzenegger's chest muscle training program.
Schwarzenegger's Chest Muscle Training Plan Fitness 1 For excellent bodybuilders, the chest muscles should be perfect from any angle. On the stage. Whether you are standing freely, expanding your chest sideways, stretching your latissimus dorsi or even stretching your biceps, you should pay attention to the muscle lines of your chest.
Arnold Schwarzenegger is recognized as an epoch-making great athlete in the world. His perfect physique has long been an example pursued by many bodybuilders, and his training methods have also been used and used for reference by many later champions. Here we will introduce you to the classic chest muscle training method of this great champion:
The early training programs of Germany and Austria include: bench press, inclined plate bench press, supine bird, double arm support, supine bent arm pull-ups. Each movement is practiced in five groups, and each group does 6-8 times.
Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside.
Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird exercises the outside of the pectoral muscle (it also stimulates the inside of the pectoral muscle when the action is almost completed). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise.
Action essentials
The pull-up action of supine bent arm is to sit on the supine stool, stick the stool on the upper back, suspend the waist and head, support the ground with both feet, hold the dumbbell (or barbell) with both hands, and put it back from the head until the upper arm is parallel to the ground. Then pull up with the strength of the chest muscles until the arms are perpendicular to the upper body. Do it repeatedly. Note that your arms should be slightly flexed during practice. Please sit on my lap when you do it, in case you pull yourself over.
Bench press is an important action to develop chest muscles, but you must pay attention to opening your elbows and trying to stand up when practicing. It is also important to find the exercise that suits you best by intuition. Maybe you can just practice bench press, maybe supine birds and cross pulldown are the best for you.
Schwarzenegger generally practiced bench press in five groups, 6 10 times in each group. If you take part in weightlifting competition, practice 8 12 groups and use extremely heavy weight. Sometimes the principle of gradually losing weight is adopted, starting with a very heavy weight and finally pushing only an empty rod. He once lifted a barbell of 500 pounds (227 kilograms), which was the highest record. The maximum number of repetitions is 405 pounds (184 kg), and it was pushed 8 times. 3 15 lb (143 kg) push 25 times. 225 pounds (102 kg) push 60 times.
Arnold's chest muscle exercise plan during the 1975 Olympia competition. Arnold's training plan has a basic framework and changes frequently. He likes to change training techniques to stimulate muscle growth in case muscles get stuck after adapting to a certain training. If you change your movements and intensity every training class, you will not only feel fresh and practice hard, but also your muscles will continue to grow and will not stagnate. Before the game, he trained with Wade's double differentiation method, practicing chest and back on Monday, Wednesday and Friday morning, first practicing reclining push, and then practicing supine push, giving priority to the development of upper chest. Here's the plan:
1.8 10 times 5 groups of inclined plate bench press.
2. Flat bench press 5 groups of 8 10 times.
3. Five groups of supine birds 8 10 times.
4. Pulley cross pull-down is 5 groups 10 15 times.
By gradually increasing the weight and reducing the number of times, such as inclined plate bench press, start doing it for 20 times and then reduce it to 15 times.
12 times, 10 times and 8 times, and the weight increased to 3 15 pounds (143 kg). The repetition times of each group are sometimes higher and sometimes lower, in order to achieve special training effects. After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening completely congested chest muscles from all angles. Doing so can learn to control muscles, make muscle lines clearer and strengthen endurance, thus preparing for the competition.
Characteristics of Schwarzenegger's chest muscle training
The action is strict. In heavy training, he only used it to complete the last one or two movements.
The "cheat" rule or the forced lending rule. The most basic principle of bodybuilding training is overload, and the trick is to add a heavier load to the muscles trained alone. Therefore, a strict code of conduct is the basic requirement.
Early training pays attention to the all-round development of the chest, and every training should practice the upper chest, lower chest, middle seam, internal and external chest muscles, chest and so on.
Keep your muscles tense during training, especially when the barbell or dumbbell is lifted to the highest point.
Fully stretch the chest muscles. Arnold used dumbbells instead of barbells to do tilt bench press in order to stretch the upper part of pectoral muscles more effectively. Because dumbbells can be put lower than barbells, it will not hinder the stretching of chest muscles.
The last point: intuition+science, explore the fitness road that suits you.
Schwarzenegger's Chest Muscle Training Plan Fitness 2 How to Exercise Chest Muscle
1, parallel bars arm flexion and extension:
Clamp your elbows, lean forward, chin inward, and hold your chest slightly. Keep this posture at the beginning and end, and don't put the bottom of the movement too low to avoid putting too much pressure on your shoulder joint.
2, barbell flat bench press:
Create the entire bust. Different grip distances have different emphasis on stimulation. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.
3. Tilt the dumbbell upward and press it:
Exercise the upper pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.
4. Tilt down the dumbbell bench press:
Exercise the pectoralis major. It is recommended that dumbbells or barbells be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint.
5, butterfly bird:
Exercise the separation degree of thoracic groove. Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to spread your arms too much (just open them to the back plane) to avoid damaging your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major.
6. Cross clamp box of puller:
Exercise lower pectoralis major and middle pectoralis major. This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze your chest muscles as much as possible at the top of your movements.
7. Flat dumbbell bird:
As the end of chest muscle training. Use a light weight to keep the elbow slightly bent at a fixed angle, just put it on the back plate. It's like holding a big tree when you lift it, instead of pushing it straight up and down, feeling the stretching and contraction of your chest muscles.