Support and supine flexion arm pull-ups Each movement is practiced in five groups, and each group does 6-8 times.
Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside.
Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird is training the outside of the pectoral muscle (also stab it when the action is almost finished)
Stimulate the inside of the chest muscle). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Supine arm flexion pull-ups are
In order to enlarge the chest, it is also the last time to practice the chest muscles.
Action essentials:
The supine elbow pull-ups are sitting on the supine stool, with the upper back attached to the stool, the waist suspended, the feet supported on the ground, and the hands supported on the ground.
Hold the dumbbell (or barbell) and put it back from the head until the upper arm is parallel to the ground. And then use the strength of the pectoral muscles
Pull up until your arms are perpendicular to your upper body. Do it repeatedly. Note that your arms should be slightly flexed during practice. You can invite others to sit while you are doing it.
It's on my leg in case I pull myself over.
Bench press is an important action to develop chest muscles, but you must pay attention to the elbow opening and stand up as much as possible.
Chest. It is also important to find the exercise that suits you best by intuition. Maybe you practice bench press alone.
Yes, maybe supine birds and cross-pull-down suit you best.
Schwarzenegger generally practiced bench press in five groups, 6 10 times in each group. If you participate in weightlifting competition, practice 8 12 groups.
And the weight is extremely heavy. Sometimes the principle of gradually losing weight is adopted, starting with a heavy weight and pushing only one at the end.
Empty rod. He once lifted a barbell of 500 pounds (227 kilograms), which was the highest record. What is the maximum number of repetitions recorded?
405 kg (184 kg), push 8 times. 3 15 lb (143 kg) push 25 times. 225 pounds (102 kg) push 60 times.
Arnold's chest muscle exercise plan during the 1975 Olympia competition. Arnold's training plan has a basic framework.
Framework, on this basis, often changes. He likes to change training techniques to stimulate muscle growth and prevent muscle from making mistakes.
After adaptation, some kind of training stopped. If you change your movements and intensity every training session, you are not just yourself.
It is fresh and hard to practice, and the muscles will continue to grow and will not stagnate. Before the game, he trained with Wade's double differentiation method, practicing chest and back on Monday, Wednesday and Friday morning, first practicing reclining push, and then practicing supine push, giving priority to the development of upper chest. Here's the plan:
1.8 10 divided into 5 groups of inclined plate bench press.
2. Flat bench press 5 groups of 8 10 times.
3.5 group supine birds 8 65438 00 times.
4. Pulleys are pulled down crosswise for 5 groups 10 times 15 times.
By gradually increasing the weight and reducing the number of times, such as inclined plate bench press, the weight is increased to 3 15, 12, 10, 8 times, and the weight is increased to 3 15 pounds (143 kg). The number of repetitions in each group is sometimes higher.
Or lower, in order to achieve a special training effect. After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening himself from all angles.
Chest muscles are completely congested. Doing so can learn to control muscles, make muscle lines clearer and strengthen endurance, thus preparing for the competition.
Characteristics of Schwarzenegger s chest muscle training;
The action is strict. In heavy training, in order to complete the last one or two moves, he used the "cheating" rule or forcibly borrowed the rule. The most basic principle of bodybuilding training is overload, and the trick is to add a heavier load to the muscles trained alone. Therefore, a strict code of conduct is the basic requirement.
Early training pays attention to the all-round development of the chest, and every training should practice the upper chest, lower chest, middle seam, internal and external chest muscles, chest and so on. Keep your muscles tense during training, especially when the barbell or dumbbell is lifted to the highest point. Fully stretch the chest muscles. Arnold used dumbbells instead of barbells to do tilt bench press in order to stretch the upper part of pectoral muscles more effectively. Because dumbbells can be put lower than barbells, it will not hinder the stretching of chest muscles.
First of all, you should be clear about your exercise purpose: do you want to build a thick chest muscle, or just shape a little chest shape, or develop a certain part of the chest muscle, or let the whole chest muscle develop. The purpose is clear, we must consider what actions to practice what parts. For example, with the usual push-ups, it is very effective to practice the outside of the pectoral muscles. It is the most common and effective way to practice chest muscles. If you just want to do general chest muscle exercise, you don't have to be like a special bodybuilder, then this kind of exercise is the best and most convenient. Not limited by venues and tools, it can be done almost anytime and anywhere. But if the requirements are higher, you have to practice with some equipment, such as bench press, barbell and bench press. However, it is very adjustable, and the parts of the chest muscles are different with different grip distances. The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped. If you have a wider grip, you can practice, outside the chest muscles. In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles. There are also difficult movements of supine birds, which are good for the development of the whole pectoral muscle. And practicing butterfly stroke on special equipment are all effective. However, it is suggested that it is best to practice with basic movements, that is, bench press, push-ups and inclined plate bench press (to practice the upper part of chest muscles). Also, pull-ups, although mainly training back muscles, are still effective for chest muscles (especially upper chest muscles). The above is just a choice of action. In fact, the more important exercise principle is: "Do what you can, step by step". If you are not careful, you will get hurt, which is counterproductive. Proper nutrition and recovery are important factors and should not be neglected.
Find the right goal, find the right method, persevere, and it will be effective.
The above is just a superficial discussion. It is recommended to go to a special gym to exercise regularly. There are special coaches and venue equipment. The effect will get twice the result with half the effort.