Pectoralis major has three main movements-arm flexion, adduction and rotation, and is also a muscle that assists breathing. In most chest exercises, triceps brachii is the main muscle to push. The deltoid is a muscle that plays a secondary role. Having strong push-related muscles can make your upper limbs less tired during exercise. Training chest muscles can be effective push-up training, and strong chest muscles will be more powerful when wrestling away or grabbing each other.
1 dumbbell chest press
? Dumbbell chest pressure is a training to strengthen the stability of shoulder joint and scapula with dumbbells. This movement is accompanied by supine pressing, which urges both hands to act independently together, preventing the movement on one side of the body from decreasing and the load on the other side from increasing. The objects of dumbbell chest compression training are pectoral muscle, deltoid muscle and triceps brachii. The main muscles to maintain stability during training are rotating sleeve, serratus anterior muscle, rhomboid muscle, trapezius muscle and latissimus dorsi muscle. This training action helps you with many sports abilities in your daily life, such as lifting or pushing heavy objects.
Action essentials:
? Sit at the end of the bench, put the dumbbells on your knees, put your shoulders on your back, and then lie on your back on the bench (don't lift them up quickly unless they are heavy). Hold dumbbells on both sides of your chest, bend your palms down and lift them to your body, and straighten your elbows up. At this time, the elbows are slightly bent to make the dumbbells close to each other above the chest, slowly lower the dumbbells to your shoulders, and then repeat the action.
Action change:
The range of motion of training movements should be 90 degrees, and the elbow flexion with a history of injury should not exceed 90 degrees. It can shorten the range of motion and reduce the stability of shoulder joint, but heavier weights can be used. Replacing the horizontal bench with an inclined bench can reduce your load and provide a lot of training for the chest, but the change of bench angle also increases the exercise load of shoulder joint and triceps brachii.
Special reminder:
? Never put down the dumbbell on your back after training, because this action may lead to dislocation of your shoulder. The radian of pushing action should be based on the chest width, wider than the upper shoulder joint or shoulder width.
2- Dumbbell Bird
? Dumbbell birds must keep the elbow joint angle unchanged during the whole process of training chest muscles. Pectoralis major is the main action muscle in this training, deltoid muscle assists elbow flexion, biceps brachii, radial brachialis muscle and tarsus muscle assist isometric contraction. When the action is in the centrifugal stage, the muscles of the chest and arms are stretched. Because it is a long-axis movement, the weight of dumbbell birds is lighter than that of chest movements of the same nature, such as hugging and pushing. When the exercise state is not holding and pushing, it can also be used as a restorative exercise in the later stage of shoulder and elbow injury.
Action essentials:
? Lie on your back in a long flat-bottomed chair, put your hands in a natural position, lift the dumbbell above the chest center, keep the elbow slightly flexed, push the dumbbell from the top of the chest to both sides, keep the elbow joint angle consistent until you feel the shoulder joint and chest stretched, and pull the dumbbell back above the chest center. Lying on the floor instead of the original couch will reduce the range of motion of shoulder joint 7 and the strength of muscle stress, while lying on the ground will also reduce the range of motion of pectoralis major.
Action change:
? Try to do the independent action of standing dumbbell bird, which is exactly the same as the action of supine dumbbell chest expansion, except that standing dumbbell bird can take turns to do training with one hand. This change helps to improve the stability of muscles and joints, which is better than doing dumbbell chest expansion training on your back in a long flat-bottomed chair.
Special reminder:
At the end of exercise, the shoulder joint is the most stressed and unstable. Don't lift dumbbells that exceed 85% of your maximum weight to avoid injury.
3- supine press
? Sit-ups and compressions are a typical compound training, which involves the movements of multiple joints and muscles of the chest, shoulders and hands. The purpose of high-load sit-ups is to train the ulnar elbow attached to the muscles and the main stretched muscles, such as deltoid and triceps brachii, and to improve the stability of rotator cuff and scapula. This action is suitable for beginners and progressives, because this action is only a basic training course for upper limb muscles and an advanced bodybuilding course for upper limb muscles.
Action essentials:
? Lie on your back in a long flat chair, hold the barbell bar with both hands, the width of the bar is slightly wider than the shoulder, the ends of the barbell bar must be equidistant, and the palms should be forward. Take a deep breath. When exhaling, push the barbell upward, and the arm and elbow joint are completely straightened and locked. When inhaling, slowly lower the barbell to the chest, touch it briefly on the chest, then push the barbell away from the chest when exhaling, and then return to the stage of straightening the elbow joint. Beginners can only press the barbell bar without adding any weight, focus on training action skills and rhythm, and then lift the barbell after repeated practice.
Action change:
? Try full compression, and your preferred weight should be significantly lighter than normal supine compression. When fully pressed, the action of pectoralis major and deltoid muscle is obviously reduced, and it acts on triceps brachii. Keep the barbell shoulder width. When you put the barbell on your chest, keep your elbows close to your body, but not too close to avoid losing your balance.
Special reminder:
? Your back must be completely flat on the training chair, and you can't bend your back, otherwise it will be easy to get injured due to overload. When the load is too heavy, there must be a protective device around to ensure your safety.
4- parallel bars arm flexion and extension
? The weight training of parallel bars arm flexion and extension often leads the body to lift the barbell up or down to the mandibular position, with pectoralis major, triceps brachii and deltoid as the main sports targets. We can make some changes in the flexion and extension of the parallel bars arm, and focus on the pectoralis major and triceps brachii. This action can be changed according to the distance and strength of the body pushing forward. It is difficult for beginners to flex and stretch the parallel bars, so the movement needs enough muscle strength to bear and lift their own weight, especially the abdominal muscles as the core muscles, so as to keep the body stable throughout the movement.
Action change:
? 1 Stand in the middle of the parallel bars, hold the parallel bars, fix the elbow joint, gently jump off the ground with your knees, and slowly control your body with the extensor carpi ulnaris until the elbow joint bends to 90 degrees, and then push up until the elbow joint is completely locked.
? Pressing with a long flat-bottomed chair is a good alternative training for weak upper limb muscles, which can also be carried out with similar equipment.
? Sit in a chair, stretch your legs forward, put your heels together on the floor, and push your torso forward with the strength of your arm muscles. At this time, your body will be in front of the chair, not on the chair surface. After slowly pressing down, push up until the elbow is straight and locked.
Special reminder:
? When pressing down, the extra weight may cause laceration of pectoralis major and triceps brachii, so don't increase the extra weight too quickly. Lean forward as far as possible when doing movements, cross-stretch the chest and increase the training of chest muscles. Push-ups are helpful for the training of arm muscles.
Five-chest cross stretching
? The action of chest cross stretching is what we usually call the training of gantry clamping chest isolation stretching. In the training of movements, centripetal contraction can strengthen the muscle training of the chest. In the centrifugal stage, it can strengthen the muscle strength of the chest and shoulder joint. Many friends use cross-stretching of steel cables and other chest movements, such as barbell pressing or dumbbell pressing, to cross-apply these movements and change the path. Cable stretching is a good muscle training method for throwing, because this action is a natural swing of both upper limbs, similar to throwing. Adjusting the length of the cable and the position of the body can train the muscles of other parts of the body, and you can make appropriate adjustments according to the particularity of each movement.
Action change:
? Stand between the gantry equipment, adjust the cable to the height of the head, hold the hands and palms equally downward on the grip, rotate the shoulder joint inward, bend the hip slightly forward, tighten the pectoral muscles and stretch the grip downward and inward, such as hugging, keep the elbow angle unchanged during the action, return to the initial action, and slowly control the action. Adjust the height of the cable to shoulder height and do the same. If the weight is too heavy, it is difficult to achieve the goal of action, and the expected effect of muscle training will inevitably not be achieved. You can use light and moderate weights and do the whole training according to the action points. The cross-stretching action of medium and high weight steel cables is a complete chest action for trainers. For cross stretching of medium-weight cables, please stand upright, bend your arms in a horizontal position and cross your chest. High-weight cables are stretched crosswise, and the arms should be stretched from under the shoulders to above the head.
Special reminder:
? Don't stretch your arm too fast, this action may dislocate your shoulder. The elbow should be slightly bent. The action muscle of this action training is the chest muscle, not the arm muscle.
6- Lie on your back with your arms straight above your head.
? The supine straight arm pull-up training creates a very good stretch for pectoralis major, lateral muscles and abdominal muscles through the movement of chest and back. Beginners may feel difficult and afraid when they just start doing supine straight arm pull-ups This action requires holding the dumbbell high above the face. For this reason, beginners had better practice with lightweight dumbbells at first, and then gradually increase their weight after they are proficient in technical movements.
Action essentials:
? Lie on your back in a long flat chair, hold dumbbells with both hands (palms up), let your back rest on the chair surface smoothly and naturally, and push your hands up completely until your arms are straight. Put your hands directly on your face and slowly pull the dumbbell back to the starting position, that is, the back of your head. Abdominal muscles must contract to maintain the stability of the spine. When the dumbbell completely returns to the back of the head, you can feel the extension of the chest and shoulder joint. Push the dumbbell straight, keep the elbow straight, and then repeat the action.
Action change:
Try to stand up and stretch with a steel cable. Standing training can strengthen the core muscles, muscles behind the shoulder joint and latissimus dorsi. When doing this, be sure to maintain a natural standing posture (feet are shoulder width apart). After all, standing and pulling cables is a very different challenge.
Special reminder:
? The range of your movements must be determined according to the flexibility of your muscles, and you can't overstretch your movements. You must keep your elbow bent during the whole movement training, and your elbow and shoulder joint must be kept in a straight line.
7- Push-ups
? The main targets of push-up training are chest, arms and shoulder joints. In action training, other parts of the body have muscle-assisted movements. Because of the wide range of muscles used in exercise, the upper limb muscles and core muscle strength have also been exercised. This action strengthens the abdominal muscles due to flexion and extension. When the back muscles contract to maintain stability, the abdominal muscles inadvertently extend at the same time. In order to maintain the support action, quadriceps femoris also allows other muscles in the leg to participate in the action. When doing push-ups, the shoulder joint plays a supporting and stabilizing role, thus strengthening the muscles of the scapula and the sleeves on both sides. This action does not need any equipment, and push-ups are more suitable for your daily training.
Action essentials:
? Face down, hands shoulder width, fingers parallel to shoulders; Toe on the ground, straighten your arms, let your body and legs leave the ground and return to the starting position. Bend your elbows slowly and let your body stay above the ground. If your upper limb muscles are not strong enough, you can also do push-ups with your knees touching the ground. Make sure your body is supported horizontally on your arm. If your body can't keep level, your chest and arms can't get the training effect that this movement should have. The main muscle used by both hands is triceps brachii; When the hands are separated, the main muscle used is the pectoral muscle. At the beginning of the movement, your feet are supported by one foot in turn, which can train the muscles of your waist, back and arms.
Special reminder:
? When doing push-ups, the shoulder joint must be raised, which may reduce the stability of the arm. When doing push-ups, be sure to keep your body (from head to toe) on a flat surface.
Correct and standardize your chest training movements to make your chest bigger.