The pectoral muscles include upper pectoral muscle, inner pectoral muscle, outer pectoral muscle and lower pectoral muscle.
Do 20 light warm-up groups first, and then
Upper chest muscle exercise: upper oblique barbell bench press
Tilting upward and bench pressing can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.
Inside the pectoral muscle: sitting posture equipment clamps the chest.
As a multi-joint compound action, this action can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.
Lateral pectoral muscle: dumbbell bird
Flat plate and upward inclined dumbbell bird are the best exercises to develop the lateral side of pectoral muscles. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.
Lower edge of pectoral muscle: parallel bars arm flexion and extension, biceps brachii, deltoid muscle (toe), latissimus dorsi and trapezius muscle training.
The general process is as follows: hold the parallel bars with both hands, support your arms on the parallel bars, hold your head up and hold your chest up, the trunk and upper limbs are perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action:
1. Slow down the speed as much as possible.
2. Don't shake your body at will and keep your balance.
3. Don't swing your body back and forth to complete the action.
The arm flexion and extension of parallel bars is a sport, and different movements require different exercise effects on the main pectoral muscles and triceps brachii.
1. Choice of grip distance: narrow grip stimulates triceps brachii and wide grip stimulates pectoral muscle.
2. Selection of upper body inclination angle (side view): The focus is on the upper body of triceps brachii and the back arch of the body.
Make the arm complete the action behind the body; Focus on chest muscles and lean forward.
3. Angle between the upper arm and the trunk (from the back): The key point is to clamp the triceps brachii directly, and don't go out when lowering.
Zhang, arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.
Dude, your question is simple. I'll give you two suggestions. First, practice chest and back together twice a week. It is said that big muscle groups can't practice together. It's summer now, and winter training should focus on weight. The so-called winter training is a good time to grow muscles. Practicing chest and back together can make the chest muscles feel torn ~ practice chest first and then back ~
Another point is the rest between groups. I suggest you change it to 40 seconds. If you want to flush your chest muscles in a short time, it's very unusual.
The so-called extraordinary people do extraordinary things, achieve extraordinary work, gain weight and shorten rest time.
Others, such as nutritional rest, you should pay attention to yourself, supplement protein, and keep it up ~