Can I practice my chest by pushing it while sitting?
Sitting posture pushing the chest is not the main action of the lower chest. If you want to practice chest contour, you can practice pinching your chest. The barbell pushes these movements obliquely, which is more obvious for the muscles of the lower chest.
Sitting chest massage mainly exercises pectoralis major, deltoid tendon, triceps brachii and other parts, which can effectively pull the chest and shape the perfect curve of pectoralis major. Push chest 8~ 15 times in each group, which takes 3~5 groups, and each group can rest 1~2 minutes. It can effectively improve the feeling of chest muscles and the strength of shoulder joint, elbow joint and wrist joint. Lay a solid foundation for dumbbell barbell bench press practice in the future.
Can I sit and push my chest? Which effect is better, sitting chest massage or lying chest massage?
Which effect is better, sitting chest massage or lying chest massage?
With the same amount of training, the muscle training effect of barbell bench press is better. When practicing, two movements can be done together, first do bench press. Lock your shoulders, sink your shoulders and hold your chest out. Always subjective control, give up vanity. This sitting posture is the same as chest push barbell. Sitting on the chest pusher, I saw many people trying their best, and then my shoulders came out. Similarly, I also saw many uncle coaches who practiced well, and chest pushes broke out after a few barbells. Beginners can push their chests first, but never avoid barbells.
Can I sit and push my chest? Which effect is better, sitting chest massage or lying chest massage?
The main points of sitting posture and chest pushing posture are
First, adjust the seat of the instrument to an appropriate height. The standard is that the height of the grip is the same as the upper edge of the chest. Then, adjust the weight. After sitting in the seat, the head, upper back and buttocks cling to the back and the waist is tightened forward. Then, hold your chest and abdomen, look straight into your eyes and hold the handle with both hands. Then, take a deep breath, feel the chest strength and push the weight up. Meanwhile, exhale. When pushing the top, the elbow joint cannot be completely straightened. Then pause 1 sec.
Practice 3-4 groups each time, each group 15-20 times. After a period of practice, you can gradually gain weight and do incremental exercise. Exercise for 4-6 groups each time, and the times of each group are 20 times, 15 times, 12 times, 10 times, 8 times and 6 times respectively.
Can I sit and push my chest? Which effect is better, sitting chest massage or lying chest massage?
Effect of sitting chest pushing and chest training
Exercise doesn't mean that we can exercise all our muscles in one day. We must have a plan. I practiced my chest muscles and triceps today. I define the pectoral muscle as three parts: upper chest, lower chest and side chest. I am thin. I'm really disappointed in my upper chest. The outer chest is obvious, and the lower chest is average.
1 flat push (pay attention to ensure that there is a gap between the waist and the stool, and the waist should be straight. At this time, you will feel that you can see your protruding breasts by looking down. Secondly, if you want to touch the chest clearly, you should have a wide grip distance, and the barbell should touch or be close to the chest, so as to ensure that you get up slowly and put it down slowly. Finally, the important thing is about quantity. Some people can handle 20-30 at a time. This is not to exercise muscle blocks, but to touch muscle endurance again. It is generally recommended that you do 8- 12.
Because today, my task is chest muscles and triceps. I just did bench press, and my triceps are under pressure, so I need to recover. It is best to interweave the muscles of the lower back, abdomen and back. I only have 6 fast abdominal muscles, and 78 fast is not obvious. This is a private matter. I focus on strengthening my strength. I chose a plate with a diagonal of 45 degrees, and 30 hands reached my chest. I mainly use straight legs because I feel the ilium when I bend my legs. Straightening your legs will exercise the whole rectus abdominis, and a slope of 45 degrees is very effective for strengthening strength. If it is purely for muscle type, I suggest jogging is the best way. Actually, I will do some abdominal exercises. I only introduce my own centralized method of lying flat and rolling my abdomen and doing sit-ups with both feet on the platform. If you don't know the details, we will contact privately to continue my training. When I reach that thickness, I will do a 30-degree slope leg lift.