Therefore, chest muscle training is very important for male trainers. Of course, the enlargement of pectoral muscles is not the most difficult part of training. Compared with the back and legs, chest muscle enlargement is very easy. Although breast augmentation with pectoral muscles is relatively easy, if you really want to practice your pectoral muscles well and make them look beautiful and stylish, you must make some training efforts.
Although it is not particularly difficult to increase the muscles of pectoralis major, it is not so easy to shape pectoralis major. Many fitness beginners think that as long as you practice the pectoralis major well, it will look good. It's not that simple. To make pectoralis major truly tangible and beautiful, it is the most critical to strengthen the edge and center of pectoralis major.
The real training difficulty of pectoralis major lies in the strengthening and shaping of the edge, not the growth of pectoralis major. Therefore, in order to make pectoralis major look good, it is not enough to train it. It is necessary to practice the upper edge of pectoralis major, the lower edge of pectoralis major and the middle seam of pectoralis major, which is the core of pectoralis major shaping.
Moreover, these parts are also very troublesome to connect. Not only a few weight-bearing training movements like pectoralis major training, but also the modification and shaping training of pectoralis major edge needs more precise movements.
A more targeted focus can achieve the perfect stimulation effect, otherwise it is difficult to stimulate these marginal parts, which is why bodybuilders often say that it is easy to gain muscle from chest muscles, but it is very difficult to modify and shape them.
If you want to train perfect chest muscles, you must put on a lot of weight while modifying and shaping. Here is a set of actions about shaping the chest muscles. This set of movements can be perfectly strengthened to the edge of the pectoral muscle, which is of great help to the shaping of the pectoral muscle. This time, the pectoral muscle training plan focuses more on strengthening the upper part of the pectoral muscle and arranging more movements. Some of these movements are to strengthen the middle seam and side of the lower pectoral muscle and pectoral muscle.
If the upper part of your chest muscles is not ideal and you want to strengthen your upper chest muscles more, you can try this training plan. Choose free weights-dumbbells and fixing devices (strengthening the upper chest muscles) to strengthen the upper chest, including the super group.
For example: Action 4, use dumbbells to do narrow hold push-ups on the inclined fitness chair+bird super group, and you can have more choices to complete each action.
This group of intensive training for chest muscle shaping has five movements. During training, do 4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Action 1, the dumbbell is pushed up and down, and the weight used is gradually increased. Each group can do 12-8 times, and each group or two groups can increase their weight once. After the dumbbell drops to a certain extent, it is pushed up to maintain the overall displacement, and the control is more to feel the force of the pectoral muscles.
Action 2: Stand with the rope on your chest, with the rope in the highest position. Do more actions to strengthen the lower and lower edges of the pectoral muscles. The weight used will gradually increase, and each group will do 12-8 times to maintain the overall displacement and control the force of the chest muscles. This action is very good for strengthening the lower part of the pectoral muscle. If your lower chest muscles are weak, you can use this action to strengthen more.
Action 3: Hold the chest with fixed instruments, and do more exercises of chest muscle sewing. The weight used will gradually increase, and each group will do 12-8 times to maintain the overall displacement and control more stress on the chest muscles. This action can strengthen the chest muscle seam very well. If you want your chest muscles to have a three-dimensional aesthetic feeling, then you must pay attention to the training of chest muscle sewing, only chest muscle sewing.
Action 4, rely on the dumbbells on the inclined fitness chair to do the narrow grip bench press+flying bird super group, and then do the inclined dumbbell flying bird after the inclined dumbbell narrow distance bench press once, and the actions are alternately carried out. Both movements are aimed at strengthening the upper part of the pectoral muscle and the middle seam and side of the pectoral muscle. The weight used is gradually increased, and each group does 12-8 times to maintain the overall displacement and control more chest muscles.
Action 5: Push the chest with a sitting posture fixing device, and choose a fixing device to strengthen the upper pectoral muscles to complete the action. This is a good device to strengthen the upper pectoral muscles. Keep moving all the way, feel more about the force of the chest muscles, and gradually increase the weight used. Each group does 12-8 times.