How to practice chest muscles most effectively and fastest? With the improvement of living standards, the pressure is increasing, and many people's physical fitness is declining. Therefore, exercise is very important. It is very useful for boys to practice chest muscles. Below I sorted out how to practice chest muscles most effectively and fastest.
How to train your chest muscles the most effective and fastest 1 1, push-ups.
Push-ups are a kind of exercise that can increase the thickness of upper chest muscles, which can be carried out at home and is very helpful for practicing upper chest muscles. It is very suitable for people who want to practice chest muscles, but have little time and energy to go out for fitness. The specific way is to lie on your stomach, your hands are the same width as the ground, and your body stays straight. It can be adjusted according to the individual exercise amount, basically each group 10, and then gradually increase the number of groups according to the exercise amount.
2. Birds
In fact, the action of birds is to the point where we can shape the upper pectoral muscles, that is, we need the upper pectoral muscles to do this effectively, so we need to adopt the first two methods and consolidate them in this way. First of all, we need to lie on our backs, and then hold dumbbells in our hands and put them on our chests. Keep your arms straight, slowly spread to your sides so that your chest can stretch, and then return to the top of your chest. Basically, it repeats the action in this way, and because this thing is more like a bird flapping its wings, it is named bird. This action is also 10 for each group, but in the consolidation stage, everyone needs 5 groups at a time, which is effective.
3, dumbbell front flat lift
At first, we stood upright, chest out and abdomen in. Hold a dumbbell in each hand and keep your sides relaxed naturally. At this time, we adjust our breathing, lift our arms horizontally forward and upward, keep our bodies and arms vertical, and keep our hands straight and parallel to the ground. We always insist on this action for 30 seconds, and we can do 5 groups every day, which can effectively exercise our chest, because at this time, our chest is in a clamping state.
It is best to practice upper chest muscles once every few days.
Every time 1 to 3 days. Unless your strength training has reached a high level, you should rest your upper chest muscles 1 to 3 days between scheduled training programs.
How to practice chest muscles most effectively and fastest? 2. The exercise of upper chest muscles plays a very important role in our chest fitness. If you only practice flat bench press every time you practice your chest muscles instead of your chest, then your chest muscles will definitely look ugly and have a very deformed shape.
You must not neglect the upper chest exercise in chest exercise. Here are four groups of exercises that can make your chest stronger.
The first group of upper chest exercises
We will use barbells in the first group of exercises, which is more labor-consuming, so we put them in the first group of exercises.
When practicing, you can use Smith machine to move the stool to the corresponding position, and then adjust the angle tilt.
Lie on your back, grab the barbell with your hands in a proper posture, and then push it up and down.
The advantage of practicing with Smith machine is that we don't have to worry about the trajectory, just push it.
But in practice, you should pay attention to the feeling of the upper chest, and you should ensure that the weight of the barbell is accurate and exciting.
Exercise in 4 groups, each group 10~ 12 times.
The second group exercises upper chest muscles.
In the second movement, we use dumbbells to train, which will make the dumbbells more flexible and make the upper chest muscles more comprehensive.
When practicing, hold the dumbbell with both hands and press it up and down above the chest.
Keep the right angle when practicing, and don't put the dumbbell too low.
Exercise in 4 groups, each group 10~ 12 times.
The third group exercised upper chest muscles.
After pushing, you should also do two groups of bird exercises, so that the exercise of upper chest muscles will be more comprehensive.
When practicing, the body posture is the same as the previous group, but our dumbbells are held in the opposite direction.
In practice, the angle of the chest should be correct, and the speed of each lifting should not be too fast, so as to grasp your sense of movement.
You don't have to use overweight dumbbells when training birds. As long as the movements are accurate, your exercise quality will be good.
Exercise in 4 groups, each group 10~ 12 times.
The fourth group exercised upper chest muscles.
We need to practice this action with a gantry. We can lean forward slightly, keep our backs straight, and then grab the handle with both hands.
Then push forward to make the chest feel tight.
Exercise in 4 groups, each group 10~ 12 times.
During training, we should pay attention to controlling the rest time between groups, which should not exceed 30 seconds. It is best to use mobile phones to calculate. Many people have a long rest time between groups, which will also have a bad influence on muscle exercise.
Of course, I remind you that if you use your mobile phone to time, you should control yourself and never brush your mobile phone, which will make you lose time soon.
After exercise, you will feel chest pain. At this time, don't sit down and rest in a hurry. You can do several groups of chest stretching exercises, which will relieve the pain and make the muscles recover better.
How to practice chest muscles most effectively and fastest? 3 Starting from the upper chest:
The upper chest is an area that many people tend to ignore during training. Generally speaking, our upper chest is weak, while our lower chest is strong, so we need to give priority to the training of the upper chest, and of course the lower chest can't be ignored. The size of the lower chest directly determines whether the chest shape looks good.
1, the correct warm-up process can greatly reduce the probability of sports injury and maximize your training effect. Correct warm-up should focus on joints and pay attention to joint function. Joints are the key and fragile structures that produce movement.
2. Start with uphill training.
You can use barbell, dumbbell and Smith machine to do upward tilt bench press. Starting from the oblique angle, you can stimulate the muscle fibers in the upper chest with a relatively large weight to make them grow greatly.
3. Try to shrink the peak for 2-3 seconds when bench pressing.
When you press up on the bench press, after pressing to a relatively high point, stay at the peak of contraction for 2-3 seconds, and do more stimulation to keep your arms in the adduction state all the time during the bench press.
Step 4 use dumbbells
Dumbbell trajectory is more flexible, you can change the angle according to your own feelings, not limited to one angle, do more centrifugal contraction, and better stimulate the target muscle. Be careful not to lock the shoulder and elbow joints.
Training suggested actions:
Tilt barbell bench press upwards:
Target muscles: the upper bundle of pectoralis major and the whole area.
Synergistic muscle: triceps brachii deltoid anterior bundle
Starting posture: Sit on the sloping mound, step on the ground separately with your feet naturally, keep the pelvis in a neutral position, tighten the abdominal core, straighten your back, tighten your shoulder blades, sink your shoulder straps, put your eyes directly under the barbell, and hold the barbell with both hands. The grip distance is 1, which is 5 times of the shoulder width.
Action process: prepare to inhale. Exhale and push the barbell to the right above the clavicle. Be careful not to lock the elbow joint and keep the wrist neutral. Inhale the pectoralis major muscle to control the big arm to lower the barbell to the height of 2-4 fingers above the chest. The upper arm is parallel or slightly lower than the back, and the lower arm is perpendicular to the ground. Exhale the pectoralis major to push the barbell to the initial position. Do not lock the elbow joint and keep the wrist neutral. Repeat the action and keep the breathing rate at 2-4.
Wrong actions: shrug your shoulders, shake your body, stand too high, keep your wrist neutral, and your forearm is not vertical.