Weight-bearing can help you get full chest muscles quickly and make your chest muscles stronger as a whole. High-frequency and heavy chest muscle training can make you feel the pumping feeling brought by high-intensity training.
Of course, when you exercise your chest muscles, you can't concentrate on your weight. Weight can make your chest muscles bigger, but it can't shape a perfect figure. The shaping of your chest muscles is also to practice square or round chest muscles, which is also very important for creating the middle seam and the lower chest line.
In the process of chest muscle training, it is also very important to feel the strength of muscles and squeeze them with your heart. The consistency of thinking and action and the high concentration during exercise can make your training effect get twice the result with half the effort.
Below I recommend a few chest muscle training moves to help you build strong chest muscles.
Action 1: Barbell bench press
Every time in the gym, you can see that many men will take turns to do training around bench press, which fully shows the position of bench press in the minds of fitness men. Bench press is one of the best ways to exercise chest muscles.
It is suggested that every bench press should be done to the extreme. Every bench press can pause for a few seconds at the bottom of the action to allow the muscles to fully contract until the chest muscles can no longer bear the weight of the barbell, and then let them return to the initial position.
In addition, it should be noted that you should not let your body borrow money automatically, and avoid your chest muscles from borrowing money from other parts.
Action 2: Smith bench press
This action is similar to barbell bench press, except that Smith strength device can be used as a safety bar. When training, put the adjustable training stool under the Smith frame and set the safety bar at a higher position, which is lower than the height when you lie on your back on the fitness stool and your hands are completely straight.
Then put the barbell horizontally on the safety bar. In this case, each bench press will subtract the buffer link, and the moving distance of each bench press will be greatly shortened. This action is suitable for heavy exercise, which can make the chest muscles stronger and more explosive.
Action 3: Pull up the arm with bent back.
This is a comprehensive chest muscle training action, which can not only effectively exercise the chest muscles, but also stimulate the triceps brachii and back muscles, so that the muscles can play a good coordination role.
Just use a flat exercise bench and dumbbells. ?
Action 4: rope clip chest
Rope clamping chest is also like bench press, and different angles will have different muscle stimulation! In the correct range of activities, the larger the range of activities, the better the stimulation effect on muscles, and the more obvious the muscle increase.