Practice chest exercises. We can often see strong and stylish chest muscles in the gym, which is the goal pursued by almost all fitness brothers. However, even if many people practice their chest muscles for countless times, they can't practice beautiful breasts. The following is a detailed introduction of chest exercises.
Several movements of chest training 1 First, the upward inclined barbell bench press.
Use the upper inclined bench press frame for training, reclining on the bench press chair, with the back close to the chair back and the forehead just below the center of the barbell bar; When the scapula sinks, it is clamped backwards, the chest is erect, the waist is slightly arched, and the scapula is firmly pushed against the chair back to fix the upper body; Hold the barbell bar with both hands, the grip distance should be wider than the shoulder, and the forearm should be vertical to the ground during the action;
After coming out of the pole, put it right above the muscle fiber on the upper part of the pectoral muscle to keep the arm straight and stable; Bend your elbow and slowly lower the barbell at a constant speed until the barbell bar touches the upper pectoral muscle or you feel the upper pectoral muscle fiber being stretched; Push the barbell bar to the initial position through the contraction of muscle fibers in the upper part of pectoralis major.
Tilt the barbell upward and bench press.
The upward barbell bench press is an action that can exercise the upper muscle fibers of the pectoral muscle, and the training load is very heavy. Using the training weight of 5RM-8RM can play a good role in muscle hypertrophy and improve the fullness of the upper chest.
It is suggested that the upward barbell should be placed in front of chest training to ensure the best training state and make the upper part of chest muscles more fully stimulated.
The upward inclined barbell bench press can bring strong muscle hypertrophy effect.
Second, tilt the dumbbell bench press upward
Use dumbbell stool for action training, and adjust the chair back to an included angle of 30 to 45 degrees with the ground; First of all, keep sitting upright, hold a dumbbell in each hand, put the dumbbell vertically on your thigh, lift your feet with your legs to facilitate lifting the dumbbell, stabilize the dumbbell in the chest position, and lean back on the chair; The scapula sinks and tightens backwards, the chest stands up, the waist is slightly arched, and the upper back is firmly against the chair back;
Straighten the arm upward, put the dumbbell directly above the muscle fiber of the pectoral muscle, do not overextend the elbow joint, and slightly retract the forearm so that the dumbbell is parallel to the muscle fiber of the pectoral muscle, which can reduce the pressure on the shoulder joint; Bend your elbow and slowly lower the dumbbell until you feel the stretching of the upper chest muscle fibers. At this point, dumbbells should be located on both sides of the chest; Push the dumbbell to the initial position by using the strength of the contraction force of the upper chest muscle fiber.
Tilt dumbbell bench press upwards.
Upward inclined dumbbell bench press can make the upper muscles of both chest muscles work independently to complete the action, which can well balance the muscle level of the upper muscles of both chest muscles and avoid the phenomenon of big and small breasts. Moreover, the upward inclined dumbbell bench press can reduce dumbbells to a greater extent, increase the working distance of upper chest muscle fibers, and better stimulate them.
However, because the use of dumbbells requires high stability of the shoulder joint, it is not recommended to use excessive training weight to avoid increasing the pressure on the shoulder joint and causing the risk of injury.
Tilt dumbbell bench press upwards.
Third, the dumbbell bird tilted upward.
Use dumbbell stool for action training, and adjust the chair back to an included angle of 30 to 45 degrees with the ground; First of all, keep sitting upright, hold a dumbbell in each hand, put the dumbbell vertically on your thigh, lift your feet with your legs to facilitate lifting the dumbbell, stabilize the dumbbell in the chest position, and lean back on the chair; The scapula sinks and tightens backwards, the chest stands up, the waist is slightly arched, and the upper back is firmly against the chair back;
Keep your arms straight, and be careful not to exceed your elbow. Grasp the racket with the palm of your hand, and place the dumbbell directly above the upper seam of the pectoral muscle. Slowly open your arms to both sides at a constant speed, keep your elbows locked, and put down the dumbbell until your arms are parallel to the ground, and the fibers on your chest muscles feel stretched; The fibers of the upper chest muscle contract, and the upper arm is clamped in the middle of the upper chest through the internal rotation of the shoulder joint, so that the dumbbell returns to the initial position; At the peak, further squeeze the muscle fibers in the upper chest, and keep 1-2 seconds before the next bird training.
Tilting dumbbell bird
The upward inclined dumbbell bird squeezes the pectoralis major muscle through the internal rotation of the shoulder joint, so that the strength is more concentrated in the center of the upper part of the pectoralis major muscle and the fullness of the upper thoracic seam is improved. Light training weight, thoroughly polish the target muscle fiber through the exhaustive group.
Tilting dumbbell bird
For friends who use barbells and dumbbells to exercise their chests, if the weights of barbells and dumbbells are heavy, it is easy to cause extra pressure on their wrists, and if they are not well controlled, it is easy to cause wrist injuries. Therefore, it is recommended to use the following pressure wrist protector during exercise, which can better fix the wrist joint, so let's focus on the stress on the upper part of the target chest muscle.
Fourth, downward inclined push-ups
Hold your hands on the ground, put your feet on a horizontal plane higher than the ground, lean your body, and your upper body is lower than your lower body; The core is tightened, the body remains stable and looks straight from the side; Bend your elbows and lower your body at a constant speed until your face is close to the ground; Stretch your elbow and push your body to the initial position.
Practice a few chest exercises. 2. Understand some key points of chest training:
Point 1. When we formally practice chest exercises, we should warm up and exercise our chest muscles first, so that we will feel more when training. You can do several sets of push-ups to exercise your chest muscles.
Point 2: The pectoral muscle belongs to a large muscle group, so you can't exercise every day. Every time I practice chest exercises, my muscles are torn. You need to rest for 3 days and give your muscles enough time to repair before the next round of training, so that the muscle growth efficiency will be improved.
The third point. The pectoral muscle consists of pectoralis major, serratus anterior and pectoralis minor. Training requires all-round training to make the chest muscles full. Therefore, in addition to bench press training, we should also add chest clamping, flying birds and other actions to carve the chest muscles in all directions.
Point 4, pay attention to slow down when practicing chest. If the speed is too fast, it is easy to use the inertia of the body and cannot effectively stimulate the knee joint. When doing exercises, you should feel the stress of the target muscle group, reduce the borrowing power of other muscle groups, and thus improve the dimension of chest muscles.
The fifth point. In order to get the size of pectoralis major, our load-bearing level should be gradually improved. After 4 weeks, your muscles will develop and your strength will improve. At this time, it is necessary to increase the weight, give greater stimulation to the chest muscles and further improve the chest circumference.
Sixth, pay attention to diet. Some people don't pay attention to a good diet and eat too much fat and calories, which leads to developed chest muscles and fat accumulation. These chest muscles are not good-looking.
Therefore, it is necessary to maintain low intake of oil, salt and high protein during muscle gain, reject all kinds of junk food and avoid fat accumulation. During muscle gain, you can eat boiled eggs and sea fish to supplement your body with amino acids, which is helpful for muscle repair.
Practice a few chest exercises. 3 Here are some techniques for chest training:
1, heavy
If you want to make your chest muscles bigger and bigger, you must force yourself to use heavy objects, but you can't overload training every time. Find a test training day with the biggest weight every month, complete three groups of 1RM training time to improve absolute strength, and use 8- 12RM training time to improve strength and circumference on other training days.
Step 2 slow down
You've heard that being too heavy can increase muscle strength, but you haven't understood the sentence behind it. With the rhythm of fast up and slow down, muscles can exercise more muscle fibers under the tension of heavy objects. So if you can't slow down the speed of bench press, you'd rather reduce the load and cause more damage to muscle fibers. It is best to push it up quickly within 1-2 seconds and then slow down.
3, size and weight matching
Heavy weight is used to force muscles to be destroyed, so as to synthesize more muscles, and small weight is used to further contract tired muscles under heavy weight, so that muscles feel strong stimulation. At the same time, small weight can shape lines and make chest muscles bigger and more fashionable.
4, looking for a breakthrough
Every muscle group has its advantages and disadvantages. Your upper chest may be strong, and some people's middle seams may be strong. Therefore, weaknesses should be properly placed in the first half of training, and more static strength should be put on it, so that the whole can be more perfect.