Fitness exercises give you strong chest muscles. Exercise can not only help us keep healthy, but also shape our perfect figure. Training bodybuilding chest muscles is also the goal of many male fitness exercises. Let's share fitness exercises with you, so that you can have strong chest muscles. Let's move quickly.
Body-building exercises make you have strong chest muscles 1 1 and fitness ball push-ups.
Usually, sports that use physical explosive force are similar to high jump and sprint, but they can also be used to exercise the upper body. The reason why it is ignored is that many people don't regard the upper limbs as an important part of their strength, but if you are a weightlifter, you must exercise the explosive power of the upper limbs. This exercise is very important for the adjustment of balance, and also requires the cooperation of all parts of the body.
Put a solid fitness ball on the ground and put your hands on the solid ball to make a narrow push-up posture. The position of the solid ball should be in line with the chest. Hands quickly leave the solid ball, touch the ground, then do push-ups, and when the chest touches the solid ball, return to the initial position with explosive force. This completes one.
2. Long-distance platform press
Compared with the general recumbent push, the distance between hands should be slightly wider than the shoulder width. After the distance between your hands is changed to a wide distance, the main part of your strength will be transferred from deltoid muscle to pectoral muscle, which can increase the width of your pectoral muscle and enhance your strength.
Step 3 climb the rope
Climbing rope is used to exercise chest muscles, which may not really make you feel. In fact, many of our usual exercises will cause your chronic tendon degeneration, so it is best to combine some pull-ups with exercise, which has obvious effect on the lower part of the pectoral muscle.
Step 4 adjust your bird
When doing the "flying bird" exercise, what you need is to pull your shoulder blades back, not walk in other directions. Moving the scapula backward as far as possible can bring stretching effect to the pectoral muscles and perfect posture.
Step 5 use a zigzag barbell
Compared with the traditional barbell, the tortuous barbell can give you a wider range of activities, stimulate muscle growth more effectively and activate more muscle areas during exercise. It is suggested that when using this kind of barbell, the weight should be slightly reduced and the number of groups should be increased to avoid muscle damage, because the action range is large.
6. Enhance your sense of balance, flexibility and coordination.
No matter what exercise you do, it is very important to have a good sense of balance and coordination, which can greatly improve our efficiency. If possible, you can try some sports involving rings to improve your control ability in all aspects.
Aerobics allows you to have strong chest muscles 2 1 and parallel bars arm flexion and extension.
As a warm-up action for the chest, focus on building the lower chest.
Action points: elbow clamping, upper body leaning forward, chin adduction, chest slightly retracted. This posture should be maintained at the beginning or end, and the bottom of the action should not be put too low, so as not to cause too much pressure on the shoulder joint.
2, barbell flat bench press
Create the entire bust. Different grip distances have different emphasis on stimulation. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.
3. Tilt the dumbbell upward and push it
Exercise the upper pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.
4. Cross clamp box of puller:
Exercise lower pectoralis major and middle pectoralis major. This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze your chest muscles as much as possible at the top of your movements.