Single side 15 kg parallel bars is about 50 kg, and the third group is 25 kg parallel bars with 70 kg. It's about my weight, but my breasts are bigger. Everyone in the club says that my chest and arms are bigger. Then I'll share my chest training experience with you:

1. Don't just focus on weight. I used to like to carry weight, and I often pushed 100 kg with people, because the book said that carrying weight stimulated big muscles, and as a result, my chest didn't get up much after practicing for a while, and my humerus was very big. So I started to lose weight in an all-round way last year, pushing my chest with a 40 kg barbell to find the feeling of chest strength. After gaining weight for two months, I can warm up a 60 kg barbell for 20 times, 15 times, 70kg 12 times, and 80 kg as the last two groups can be pushed to 12 times, all of which are unprotected. Slowly found that the chest thickness is increasing. So don't look at the weight of the barbell, look at the accuracy of the chest force.

2. Don't neglect the upper chest. The upper part of the chest is often despised, but it is actually a very important part. I will do more exercises on my upper chest. Generally, I use 60 kg dumbbells to do four groups of upper diagonal pressure, and then I use 60 kg barbells to do four groups of upper diagonal pressure. Sometimes, I will stand upright on the bird rack and practice sewing on my chest. At present, the effect is good, and the seam and thickness of the upper chest are slowly improving.

Don't believe this theory completely. The theory is that for most people, taking myself as an example, I can never do accurate bird movements with dumbbells. I use fixed instruments or bird racks to do it. So many action coaches or theories say it's better, but you don't have to do it. It is important to find a method that suits you.

4. Nutritional supplements should be in place. I don't use much protein powder, but I can eat at least two spoonfuls a day. I will eat a steamed bun and a cup of protein powder 30 minutes before training, and an apple and a spoonful of protein powder 40 minutes after training. Other meals are normal, nothing special, so I have more sebum.

To sum up, the weight is not as important as the movement. If the movement is fixed and accurate, the weight will go up slowly. Nutrition is more important than training. Without good nutritional supplements, hard training can also be reflected in appearance. I don't know whether it is useful or not, but my experience in chest training is like this, and it is effective for me for reference. Oil; Fuel filling; Make greater efforts