Chest muscles are our most intuitive muscles, and every trainer will want to have good-looking chest muscles. Then, the following is my chest muscle fitness training method for you, and you are welcome to refer to it.
1. Composite group push-ups (horizontal, upward and downward)
Exercise muscles:
Chest, deltoid, upper back and triceps brachii.
Practice: 3 groups do it continuously, and only pause when changing postures between groups.
First, the standard push-ups
Hands shoulder width apart, legs and back straight, feet together, arms straight, elbows locked. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way.
B, upward inclined push-ups
Put your hands on a bench 5070 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.
C, downward inclined push-ups
Put your feet on the bench for support and your hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. It can also be replaced by fitness balls to increase the participation of dry muscles in the body.
2. Strong push-ups
Exercise muscles: chest muscles, shoulder muscles, upper back muscles, triceps brachii.
The starting posture is the same as the standard push-ups, but the right hand is placed on the ground and the left hand is placed on a bracket about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then lift yourself up with explosive force and let your hands fly for a short time. At the moment when both hands are flying, the body turns slightly to the left, leaving the left hand on the ground and the right hand on the bracket.
Step 3 push-ups and turns
Exercise muscles: posterior deltoid, psoas and lower back.
The starting action is the same as the standard push-ups. Hold up your body, straighten your arms, turn your identity to the right, lift your right arm, and look up to the right with your eyes moving with your right arm. After a short pause, they resumed their starting posture and switched to the other side.
The secret of chest muscle training
First, the upper chest is stunted, which is obviously different from the middle and lower chest.
What are the training methods for chest muscles? How to practice chest muscles? How do men practice chest muscles?
1, diagonal
Why do some people practice dumbbell bench press for a long time and the effect is not obvious? Explain that the action needs to be improved.
First, we should pay attention to the essentials of action and get rid of the habit of making bridge recommendations. Otherwise, it becomes a flat bench press, and the exercise part is free to the middle and lower chest.
Second, if the whole movement is not effective, you can consider the half-way movement, and at the same time focus on the upper chest and increase the weight appropriately. Ask your partner for protection or help.
Third, if barbells are ineffective, dumbbells can be the main ones. There is a trick: don't walk in a straight line when lowering dumbbells, but turn your wrist slightly to make the route slightly? c？ Shape, so that a component can be generated in the tangential direction and added to the cross section of the upper chest. The point is that attention must be focused on the upper chest cross section. Imagine a sudden rupture of the tendon. Congestion is beneficial to strengthen the training effect.
2, horizontal bar dumbbell push
No belt, 6-8 loads per group are recommended. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can it be quick? Submerged? Expose the clavicle.
3. recumbent suggestion
Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The key points of action are: when putting down the barbell, put the barbell bar on the neck, with the center of gravity on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.
Step 4 lean forward and push-ups
Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.
Second, the improvement of chest muscle suture is not obvious.
1, the straight arm instrument is clamped in the chest.
The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can be crossed on the chest, and the amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the raphe as much as possible, force it to stand? Get up.
Step 2 pass through the puller
Stand under the stretcher, hold the handle with both hands to do chest clamping, and cross your arms fully, without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, and each group is subject to 8- 12.
3. Narrow grip bench press
You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results. Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys.
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