In our usual training, in addition to training the chest alone, there is another way to train the chest and back together, because the chest and back are opposite to each other, and training together can produce a stronger exercise effect. Today, the way we are going to introduce is different from the general training. It is neither a separate chest training nor a chest and back super group, but chest and shoulders training together. Let's have a look.

In fact, when we train our chest alone, we are training with our shoulders. Why do you say that? Take our favorite bench press as an example. When we do flat barbell bench press, we not only exercise our pectoralis major and triceps brachii, but also give us a lot of bench press strength, not only flat bench press, such as upward oblique bench press, parallel bars arm flexion and extension and even rope chest clamping.

In fact, it has also played a certain exercise role on our shoulders. In this way, we will promote the training of shoulders during chest training, which means that our shoulders can also play a very important role in chest training. Since the two complement each other, why not train together? So today we will teach you to arrange several movements to train our chest and shoulders.

In addition to flat bench press, the dumbbell bench press tilted upward is also very good for our chest. We lean on the stool that leans upward, with our upper back close to the back of the chair and our feet naturally put down. At the beginning of the action, we hold the dumbbell with both hands and push it up. During the push-ups,

Our chest should feel squeezed towards the middle, then slowly put it down until it is pushed to the top, and then stop pushing until our big arms are basically parallel to the ground. It should be noted that we must pay attention to our frequency during the whole process, which is the same as our breathing. Only by mastering the frequency can we control the better rhythm.

The second action introduces the rope clamping box. When we train the chest, we should not only do bench press from all angles (supine press, upward inclined bench press, downward inclined bench press), but also train the middle seam of our chest muscles. If a person's chest muscles are developed, but the chest shape is not gathered, it will look weak and ugly. Only by training the inner seams of our chest muscles can we show a more beautiful muscle shape and clamp the chest with a rope.

The third action is mainly to train our shoulders. This kind of shoulder pushing device should be available in general commercial gyms, and barbell pieces can be added on both sides. The weight of the barbell depends on your own strength level. Don't aim too high Just choose what suits you. If the weight you choose exceeds your ability, even if it is pushed up, it is only a compensation effect, which is actually inefficient for your training.

This kind of sitting posture equipment is the same as that we use dumbbells to push shoulders, but we recommend this kind of training, because it is trained with equipment and its trajectory is fixed, which plays a better role in our strength and stimulation.

The last movement introduces you to the dumbbell side lift, which is called the golden movement of deltoid training, especially for the middle bundle of deltoid muscle. In the dumbbell side lift, we hold a dumbbell in each hand and lift our elbows up at the beginning of a slight bend. In this process, our bodies try to keep stable, instead of shaking badly as in the moving picture. The person demonstrating the action in the animation is Jeremy, the world's top fitness king.

Although he is shaking badly, it is actually a training method for him. He knows how to mobilize his muscles to exert his strength. If we novices or ordinary trainers use this method, it may be wrong to exert our strength, so we should pay attention to stability when training ourselves.

In fact, the chest and shoulders are a pair of muscles that can help each other. If our shoulders become strong, we will get twice the result with half the effort when training our chest and doing bench presses. Therefore, we should find out the characteristics of these muscles in our body and make use of them to make our training more perfect, instead of blindly training our back, chest, shoulders and legs. Sometimes, if we train in a different way, maybe you will get different results! Finally, I wish every trainer can develop huge tiger deltoid and strong pectoralis major as soon as possible! Train well!