Do you know what the chest muscle training method is? "If you want to practice your chest muscles, practice your arms first" is a famous sentence widely circulated in the gym, just like "practice three points and eat seven points", so what is the chest muscle training method? Let's take a look at it and find out what the chest muscle training method is.

Training method of pectoralis major 1 1. Training method of pectoralis major-Smith bench press

Three Smith bench presses, flat, upward and downward, are used to train different parts of pectoralis major, focusing on stimulating the middle, upper and lower parts of pectoralis major respectively. No matter which action is taken, the middle muscle of pectoralis major bears the greatest pressure.

Second, the pectoralis major training method-barbell bench press

Mainly to train all pectoralis major muscles and increase the whole chest circumference.

Third, pectoralis major training method-sitting chest push

This action is very suitable for junior fitness enthusiasts. Because the apparatus for pushing chest in sitting position is fixed, it is very safe to train, which can effectively improve your physical fitness, effectively find the power point and experience the strength of chest muscles.

Fourth, pectoralis major training method-butterfly swimming machine clip chest

The main training target position of this movement is to describe the depth of pectoralis major muscle groove.

Five, pectoralis major training methods-supine birds

Generally, after the re-training action of pectoralis major, as the ending action of training pectoralis major, it is mainly used to describe muscle lines. Supine birds are not easy to be overweight, so they choose medium weight for training many times.

Sixth, pectoralis major training method-dumbbell supine bending arm pull-ups

It is also one of the main training methods to exercise pectoralis major. It is also possible to bend your back and pull your arm with a barbell, but generally speaking it is better to use dumbbells.

Chest muscle training method 2 First, the parallel bars are flexed and stretched.

As a warm-up action for the chest, focus on building the lower chest.

Action points:

Clamp your elbows, lean forward, chin inward, and hold your chest slightly. Keep this posture at the beginning and end, and don't put the bottom of the movement too low, so as not to put too much pressure on your shoulder joint.

Second, barbell flat bench press

Create the entire bust. Different grip distances have different emphasis on stimulation. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.

Third, the position of the foot.

Legs apart at a 45-degree angle, lying flat on the ground, can get strong support. If you want to step on the bench, your stability will be poor. You need to share some strength to control the stability of core muscles, so that you can't exercise your chest muscles to the greatest extent.

Important: Don't lift your hips and waist off the stool.

Fourth, it is recommended to tilt the dumbbell upwards.

Exercise the upper pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.

Five, downward tilt dumbbell bench press

Exercise the pectoralis major. It is recommended that dumbbells or barbells be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint.