Of course not. There are many chest exercises, and it is very clear how to do them when introducing the exercises. However, it is not enough to know the movements of chest exercises and have a strict fitness plan! ! What you need is more reasonable arrangement and skills. Next, we will summarize seven suggestions for you to practice your chest muscles. I believe you will get twice the result with half the effort.
Many people may think that knowing the movements of chest exercises is enough, but in fact, the arrangement of order is also very important. For example, let your chest muscles practice first or later. What would you say? You will know the answer after reading the seven skills of practicing chest muscle beam given here.
Seven skills of practicing chest muscles
1. Put chest training first.
Any training exercise is the same. If you put the weakest weakness at the beginning of training, you can spend more energy and exercise at the best time, and you can also make your upper chest lift heavier and more exciting.
This concept can be used anywhere. Put your weakest link first. If you feel that your upper chest is not strong enough, then arrange the upper chest training before all movements, such as doing barbell bench press from the beginning!
Feel the strength in the upper chest.
What I fear most about any action is that there will be problems after practicing acid. To feel the upper chest strength, you can train with lighter weight first, slow down and feel the muscle contraction force, and pause at the bottom to let the muscles feel it.
3. Dumbbells and barbells are used together
The debate about who is better, barbell or dumbbell, has been going on for too long. The answer is, in fact, each has its own advantages! It's best to be able to use the advantages of both to train together, because you only need to push an object in the barbell to save more balance power; Dumbbells need your steady strength, which is why your barbell can work harder than dumbbells.
So which one should come first? I suggest you continue to do it by turns. Do barbells first this week and dumbbells first next week. Or you can practice chest muscles twice a week, a barbell and a dumbbell.
4. Don't just use one angle.
Adjustable bench press chairs usually have many angles to stimulate the chest muscles from different angles. If you use the same angle every time, it will lose its meaning. Generally, chest pressure at an angle of 45 degrees will actually make the toe of deltoid muscle more involved in exerting force, while the low point to 30 degrees will stimulate more upper part of pectoralis major muscle. So it is recommended to adjust the angle to 30 degrees.
Of course, the angle should not be the same forever. My advice to you is to constantly change these angles and let the muscles feel different stimuli.
5. The low stretcher crosses the chest.
This can be said to be the key to training the chest. We have introduced the essentials of cross clamping of low stretcher before, minimizing the two handles and clamping the weight to the upper chest.
As for why the rope should be used instead of dumbbells, it is because the rope can maintain muscle tension and the stroke is fixed, so that every time the chest clamp is pulled open, you can feel the stress on the upper chest, which will be more and more helpful for your chest muscle training!
6. practice the lower chest, too
Many research reports have found that there are actually many ways to stimulate chest muscles in lower chest training, which will be stimulated whether it is lower, middle or upper, so lower chest training is also a very important part of your upper chest training!
7. Stretch the upper chest between groups
Stretch the chest during the break between groups to open the muscle fibers. More blood can bring nutrition to the muscles and increase the pumping feeling during training!
These are the seven techniques that we recommend for you to practice your chest muscles. Again, it is not enough to know how to practice your chest, nor can you arrange a fitness plan. If you want to practice the upper chest really quickly, you must be reasonable and master the skills and methods.