Question 1: thickness, how to practice the thickness of pectoral muscle 1, dumbbell bench press key exercise parts: pectoralis major, deltoid muscle, triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, do push-ups and exhale when push-ups. Then push it to the open position and sit down. D. training points: don't arch your back and hips or hold your breath, which will make your muscles lose control and be dangerous. 2, lying dumbbell bird key exercise parts: pectoralis major and deltoid muscle. B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. Training points: Dumbbells fall to both sides. If your arms are in a straight state, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction. 3. The key exercise part of upward inclined dumbbell bench press is the upper part of pectoralis major, followed by the toe of deltoid muscle and triceps brachii. B. Starting posture: Lie on your back on a bench with an upward inclination of 35-45 degrees. C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training points: During the training, focus the main strength on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength. 4. The key exercise parts of the upward inclined dumbbell bird: upper chest and deltoid muscle. B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall to the muscles on both sides of the chest to feel fully stretched. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. training points: if the dumbbell falls to both sides and the arm is in a straight state, it is difficult for the chest muscles to feel stretching and muscle contraction. 7. The key exercise part of parallel bars is the lower part of pectoralis major, followed by triceps brachii and deltoid. B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C. Overstroke: Exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be led forward and your elbows should be abduction, so that the pectoralis major can be fully stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise. D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises.

Question 2: Practice chest muscles. How to make pectoral muscles thicker and bigger? The basic knowledge of chest muscle training allows you to quickly enter the world of chest muscle training. Objective To enable beginners to quickly understand and master the basic knowledge and system framework of chest muscle training involved in the process of fitness. After understanding the whole framework, in-depth study still needs to be realized in practice, or enter the fitness forum to communicate with friends and improve together.

In the process of chest training, the chest is divided into different areas for targeted training, usually divided into upper chest, middle chest, lower chest, and the inner and outer sides of chest muscles. If today is the chest muscle training day, then you should choose at least 3-4 parts of the chest and train 4 groups of movements in each part to achieve the best chest muscle training effect.

The following is a schematic diagram of 1-2' s most commonly used body-building actions in various parts of sports, focusing on family body-building actions:

First, exercise chest movements:

Downward oblique push-ups

Tilt dumbbell bench press upwards.

Second, exercise the central chest movements:

Middle distance prone flat dumbbell bench press

Third, exercise chest movements:

Tilt dumbbell bench press downward.

Fourth, exercise the inside of the chest muscles:

Narrow push-ups

Five, exercise the side chest muscles:

Dumbbell bird

Wide push-ups

I wish you early success. Choosing the best answer is the best, and I didn't give you an approval to encourage you. thank you

Question 3: How to do push-ups? Exercise chest muscles the most. The practice of chest thickness is divided into five parts: the outer side of the lower edge of the middle thoracic seam, so only comprehensive practice will have a good-looking chest muscle. Downstairs didn't say comprehensive. If you are thin, you should combine diet, scientific and comprehensive exercise and persistence. Of course there is no problem.

On the chest, use upward oblique bench press and downward oblique push-ups for birds. The lower edge pushes down on the bench, and the bird and the parallel bars flex and stretch. Push-ups with flat chest, deep push-ups, push-ups with flat seam and wide lateral push-ups. Ask again if you need pictures.

First of all, if you don't practice, you will have an effect, which means that if you don't pay, you will get something. We'll talk about the meaning of the effect later. It depends on whether you practice correctly or not. No matter how you practice, it's futile to practice without results, because many people I know are still thin after practicing for several years and their level has not improved much, so we should practice scientifically and correctly. I'm all trained.

note:

Exercise days and effects:

Whether to practice every other day or every day depends on specific analysis. Muscles grow during rest, but the effect of training every other day will be greatly reduced because of insufficient training, and practicing enough training every day can only affect muscle growth.

The most important thing is strength. The intensity is subject to obvious hyperemia and soreness after training. The next day, the pain continued but only a little, which did not affect daily life. This is the best.

Overtime problem:

You can't just add times. That's endurance training, not muscle training. The correct way is to add groups and movements to increase the difficulty of movements.

Diet:

In addition to eating more meals, other nutrition should be comprehensive. Meat, eggs, dairy products, fruits and vegetables should go well with every meal.

Ideologically:

This is very important, that is, to unify thinking-it comes from Wade's 32 rules of bodybuilding, that is, to focus on the muscles to be practiced during exercise, which is as important as the standard of action.

In terms of movement speed:

This is also particular. Generally speaking, it is suitable for slow training at first, and it takes 6-7 seconds to complete an action. The purpose is to fully * * * muscles, and the apex contracts for a few seconds or more-this is an intensive training method, so it is not commonly used.

Question 4: How to practice chest muscle thickness: How to practice chest muscle thickness and insist on doing push-ups every day. That's how I practice.

Question 5: How to practice the thickness and width of chest muscles? The thickness should be large, the weight should be bench press, and the width should be instrument clamp. Wide distance and long displacement should be adopted for chest bird bench pushing.

Lying on your back with bent arms and pull-ups is also a necessary action to expand your chest.

Question 6: How to practice the thickness and chest muscle thickness? Make my chest muscles look stronger? Method 1: The parallel bars flex and stretch. Hold the parallel bars with both hands, support your arms on the parallel bars, with your head upright, your shoulders propped up, your torso and upper limbs perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. The cycle is long and the exercise intensity is high. Method 2: Cool and muscular. Unique lew-co chest bodybuilding factor penetrates into breast tissue, inhibits the growth of estrogen and accelerates the synthesis of myofibrils. Lew-co chest bodybuilding factor can also continuously decompose and reconstruct myosin and actin from fat, so that tight, powerful and sexy breasts are no longer out of reach!

Question 7: How to thicken your chest muscles? If there is no professional equipment, the effect of doing push-ups is average, but it can be shaped. When I don't have time to go to the gym, I do push-ups in the nearby park. The first group is to raise my leg 15 degrees (not too high). My hands are slightly wider than my shoulders. The second group is doing push-ups on the flat ground. The third group is to raise my hand with dumbbells or other objects. The fourth group is parallel bars, which should be available in this school. According to your ability, I usually have 8 groups 10. The fifth group is to lift dumbbells on the chest, lie flat on the bench, spread your hands flat on your shoulders, put a sense of stretching on your chest, and then fold your hands up. This action must feel as if your chest is caught, 20 in each of the four groups. The point is 1. Pay absolute attention to yourself to feel whether the chest is exerting force. 2. Try to do it slowly and quickly to ensure that the chest muscles are fully stressed. 3. if you can't do this range, you can't do what you can. 4. Chest muscles belong to large muscle group training. It is best to practice after 48 hours. You must eat more foods rich in protein in your diet, which depends on your amount of exercise. I usually eat 6-8 egg whites a day. I can't eat too many yellow ones, so I threw them away. If your cholesterol is not high, you can eat a yellow one. It is best to eat beef two or three times a week. If you want to build big muscles, eat three points and seven points. Personally, I feel that your chest is asymmetrical, and you won't look good without your back muscles, biceps, triceps, leg muscles and abdominal muscles. If you want to practice your chest muscles, you still need professional equipment. I have experience when I don't go to the gym, especially when I'm pinching my chest. It is difficult to practice without a professional stool. The method I gave you is an exercise. If you want to practice thickness, it is difficult without equipment, because you can't add weight. The thickness of practice is mainly large weight, small quantity and multiple groups.

Question 8: How do men practice chest muscles to increase the thickness of chest muscles? I can bench press from a distance. I want to choose the heavy one, not the light one.

Question 9: How to increase the thickness of pectoral muscles? Male chest health is mainly to exercise the upper, middle and lower pectoralis major muscles.

Keywords 1 Do the right action

In the specific action practice, the primary practitioners need to master the basic action essentials first, and doing it right is the last word. It is not recommended to blindly pursue a large amount of exercise. When you start practicing, it is advisable to do 15, and don't feel exhausted. At the same time, we should combine the number of groups in each exercise, that is, the training plan, step by step.

Keywords: 2 relying on instruments

Because most chest muscles need the help of instruments, they are divided into two parts: exercising muscle thickness and exercising muscle contour. Chest muscle thickness can be practiced by combining supine pressing with supine flying birds, with 8- 12 as a group and at least 4 groups at a time. The exercise of chest muscle contour can be combined with up-and-down oblique pushing and supine flying birds, but the number of exercises for muscle lines can be increased appropriately, which will make the lines smoother. It is generally recommended that 10- 15 be a group, and at least 4 groups should be done at a time. With the help of equipment, you must maintain a high degree of concentration, let your mind focus on the body parts you want to practice, and practice with your movements, so as to achieve better results.

Keyword 3: Good beginning and good ending

It should be noted that 1-2 groups of warm-up exercises are needed before each exercise (the above four groups of exercises do not include this item), mainly to prevent physical injury during exercise. After the exercise, you need to relax and stretch the pectoralis major: hold the wall or equipment with one hand, keep your body upright, stretch your body to one side, and then do it in the opposite direction.

Keyword 4: Food aid

In addition to targeted exercises for muscles, adding some protein can also increase chest muscles, such as eating more meat such as chicken, fish and beef. Meanwhile, you need to eat more green food, such as fruits and vegetables. These alkaline foods can balance the acidity of meat, achieve the purpose of acid-base neutralization, help the body digest and absorb protein, and are good for building your chest muscles.

Musical instrument practice

Action one

Upward inclined thrust

Objective: To strengthen the upper pectoral muscles: Lie on the inclined plate of the upper inclined push frame, adjust the position left and right, lift the waist, hold the chest out, relax the shoulders, hold the barbell with both hands, and the distance between the hands is one more hand position than your shoulder width, and clean and jerk the barbell. Keep your elbow slightly bent when lifting, not completely straight. When pressing down, the muscles should be straightened, and the barbell should stop when it is about one punch away from the chest to keep the muscles stressed. Tips:

1。 When holding the barbell, try to exert force with the end of your palm, because if you hold the bar with the front end of your palm for a long time, it will easily cause wrist strain.

2。 The weight at the beginning of practice is determined according to the individual's physique. If you need to increase the weight, it is advisable to increase it by one third at a time.

3。 When pulling down, the elbow joint should be open, not clamped.

Action 2

Dumbbell fly

Objective: To exercise the whole chest muscle, and use the equipment to carry weight to strengthen the muscles inside and outside the chest. Steps: Lie flat, hold dumbbells in both hands and press upward.

Tips:

1。 When the dumbbell is pushed up, the palm and elbow should be kept in a symmetrical posture.

2。 The elbow joint is slightly flexed, and the wrist is parallel to the chest when the hands are horizontally extended.

Action 3

parallel bars

Objective: To exercise the lower chest muscles: hold the bar with both hands and support the body to do up and down movements.

Tips:

1。 Pay attention to relax your waist and abdomen and cross your feet backwards.

2。 Pay attention to the chest, so that the muscles of the lower chest are stressed when supporting.

Unarmed practice

Action four

Inclined push-ups

Objective: to exercise the upper part of pectoralis major: take the chair as the fulcrum of the foot, step on the chair with your toes, touch the ground with your palms, and move up and down.

Tips:

1。 Tighten your waist and abdomen and keep your back straight.

2。 The elbow joint should keep a 45-degree angle when the body flexes and stretches.

Action five

Flat push-ups

Objective: Exercise the whole pectoral muscle steps: If you want to exercise the whole pectoral muscle to increase muscle thickness, the width of your palm should be one more hand position than your shoulder width. If you want to practice the muscles on the inside of pectoralis major, just keep your palms shoulder width apart.

Tip: The action of flat push-ups is similar to that of oblique push-ups. Also tighten your waist and abdomen, and don't bow your back. ...& gt& gt

Question 10: How to increase the thickness and width of the pectoral muscle respectively? Bench press is the best action to train chest muscles, and it is also the favorite action of many bodybuilders. Most trainers give priority to barbell bench press-it is indeed the best action to train the upper body, and it is very effective for 80% of trainers. What about 20%? The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after barbell bench press for a period of time, and you will feel different.

Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow, hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above * * 1 cm (in the middle of the pectoral muscle) and close to your chest.

Action process: push-ups, elbow contraction, elbow clamping and chest clamping. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't just sit on the support point of the shoulder joint, because this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles supports the weight is called "locking"), which will make the chest muscles relax and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Say it again.

Breathing method: inhale when lifting and exhale when falling.

Key exercise parts: pectoralis major, deltoid and triceps brachii.

Training points:

1, don't hunch your back or hold your breath, it will make your muscles out of control and dangerous.

2. While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.

3. At the beginning, the axis of dumbbell should be placed above * * (in the middle of pectoralis major) 1 cm to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.

4, be sure to pay attention to open your elbows, and open your arms at your sides when doing bench press, so you can basically rely on your chest muscles to complete the action. The pectoralis major should be exercised at wide intervals, and the deltoid should be exercised at narrow intervals.

5. The effect of chest muscle exercise is not ideal. You can try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Because you give muscles a new * * * from another angle, you will soon see new effects.

Number and times of groups:

1, reaching the limit of 6-8 times. After more than 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscle participates in the exercise, but the main muscle is not completely tired.

2, multi-group number: no matter which part of the body, you should practice one group after another until the synapse can't make an impulse. If you believe in overtraining, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real impact exercise should not only reach more than 20 groups, but also reach the limit number of times in each group. Don't count the warm-up group when counting the number of groups, although it is necessary.

3. Diversity of training. It is necessary to change the number and frequency of training groups and the arrangement of movements frequently, so as to break the adaptation of the body and obtain a breakthrough in muscle growth.