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.