There are some difficulties in chest muscle training: the upper chest is not well developed, which is obviously different from the middle and lower chest; The middle seam is not obvious; The thickness cannot be increased rapidly; The block shape is not ideal; There are obvious defects.
1. diagonal bar, dumbbell bench press. Why do some people practice 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 doing bridge pressure, otherwise it will become an approximate flat bench press. The exercise area will drift 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.
2。 Horizontal bar dumbbell press, no belt, 6-8 times for each group. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle.
3。 Bench press 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, focus 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.
4。 Push-ups forward. 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.
When doing dumbbell push-ups, we should pay attention to prevent muscle strain from endangering our health. Exercise intensity and exercise time must be well controlled. Don't hurt your health by pursuing beauty excessively. In addition, exercise, be sure to insist, you can see the effect, I wish you exercise your chest muscles as soon as possible.
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