If you want to increase your chest circumference, you need various methods and skills besides making up your mind and paying attention to training. These skills can at least help you avoid detours and achieve your goals as soon as possible. ?
First, do all kinds of bench press training.
Bench press is an essential training for chest muscles, and it is also one of the most needed training items in the whole fitness. The training of bench press will develop the strength of the whole upper body and improve the circumference of chest muscles.
The way of bench press should also be diversified. Starting with different ways of bench press training, this kind of heavy training can be well developed, and this kind of training can be turned into diversified training, which can stimulate chest muscles in many ways. Is the most effective.
The diversified development of bench press training not only stimulates all aspects of pectoralis major muscle group, but also effectively develops the upper arm strength training.
For example: wide shoulder bench press, narrow shoulder bench press, upward inclined bench press, downward inclined bench press and so on. These exercises also help to develop shoulder strength. If you want to greatly increase the chest circumference, you must also train the muscle groups around the chest muscles to adapt to the training with greater weight.
Second, strengthen the training of back muscles.
If you want to increase the upper chest circumference, it is not enough to practice the chest muscles alone, but also need the support of the back muscles. The training of back muscles and chest muscles should pursue unity. If we only pay attention to the training of chest or back, we will seriously criticize the shaping of figure and lose aesthetic feeling.
Chest muscles and back muscles can support the spine, so that the spine can bear more weight training in the future.
Back muscles may be training to improve your chest circumference. To improve the girth, in addition to the thick protrusions on the front chest, it is also necessary to have a certain fullness of the back muscles.
Especially for the training of latissimus dorsi, latissimus dorsi belongs to the core muscle of back muscles, which is very helpful for coordination with other muscle groups. Improve the upper chest circumference, the combination of the two is more effective.
Third, find a training program that is difficult for you.
As a large muscle group, various training methods are definitely essential. Because of the adaptability of muscle itself, the stimulation of the same training feeling will become less and less obvious. Some people will put more weight on this aspect to deepen the stimulation of muscles, but this is not satisfactory, because it will lead to substandard training movements. The effect of training is greatly reduced. ?
It is difficult to find the training that suits you, which is the difficulty you feel in training movements. Everyone has their own strengths and weaknesses in training, and engaging in some weak training projects can achieve greater training results.
For chest muscle training, such as equipment and barbell training, if you are comfortable, you can do some self-weight training, such as various types of push-ups and parallel bars. In short, all kinds of training should be balanced and developed in an all-round way