Chest muscles are divided into upper chest, middle chest and lower chest, among which upper chest and middle seam are relatively difficult to practice. Because the upper chest itself is close to the clavicle and there is little meat, it is difficult to transfer the movements in daily life to the muscles in this part. This is especially true for the middle part of the pectoral muscle. If the pectoral muscles are not big enough, the upper abdomen does not exist.
Many friends don't know how to arrange the action of chest training day. Next, I will share 6 chest muscle training movements, hoping to help everyone.
Action 1: The upward barbell bench press is a very classic and effective action. The upper chest of the general population is weak, and this action has a significant effect on strengthening the upper part of the pectoral muscle.
When doing this action, remember to tighten the scapula, keep the grip slightly wider than the shoulder, keep the wrist straight but not locked, keep the contraction 1-2 seconds when pushing the top, control the trajectory and rhythm of the action as slowly as possible when falling, don't bend your elbow completely when pushing the top, and pay attention to feel the contraction and extension of the chest muscles.
Each group moves 8- 12 times, repeating 4-6 groups.
Action 2: Flat dumbbell bench press
The range of motion of dumbbell bench press is larger than that of barbell, so the stimulation is deeper, but it also requires higher balance and coordination.
Lie flat on the bench, chest out, shoulders down, hands holding dumbbells in parabola and contracting inward. When lifting dumbbells, you don't have to let the dumbbells collide 1 s, then slowly fall, and return to the starting position when reaching the lowest point, until the elbows are parallel to the ground or slightly lower, and the forearms should always be perpendicular to the ground.
Each group moves 8- 12 times, repeating 4-5 groups.
Action 3: Flat Dumbbell Birds
Dumbbell bird has a good stimulating effect on strengthening the inner side of pectoral muscle and expanding pectoral muscle, so we should pay attention to its centrifugal contraction during this action.
First, lie on your back on the stool, hold a dumbbell in each hand, keep your palms facing each other, tighten your shoulder blades, make your chest stand up, and keep your elbows slightly flexed, about 120- 150 degrees.
Hang two dumbbells at your sides until your arm is parallel to the ground and in line with your body. Keep the elbow joint angle constant throughout, stop at the bottom of the movement for a while, then press the pectoral muscle along the arc, and don't hit the dumbbell.
Action 4: Hummer pushes the chest in a sitting position.
The height adjustment of Hummer seat can bring different stimulating effects from the gantry. If the seat is raised, it can stimulate the lower part of the pectoral muscle more strongly. (Adjust according to the weakness of your chest muscles)
After sitting in the seat, keep the head, hips and back close to the back and tighten the core. When pushing up, you don't have to push it completely straight, just keep it slightly bent. When retracting, control the speed, keep it slow, and don't let your elbow exceed your body too much, so as not to strain your shoulder.
Action 5: Lower the gantry to clamp the chest.
This action of low gantry clamping chest mainly exercises the upper chest, and also has a good stimulating effect on the toe of deltoid muscle.
Remember to choose the weight that suits you, and don't be greedy. This action focuses on squeezing and controlling.
When you do this, keep sprinting to support your body's stability, then hold your chest and abdomen to tighten your core and keep your body slightly forward. Hold the handle with your elbow slightly bent, then lift your arms upward and fold them inward with force, feel the stretching of the pectoral muscles, pause at the peak of contraction for 1-2 seconds, then slowly relax and return to the initial position, and do it again.
Action 6: Lie on your back and lift your arms (finish)
Few people do this action when practicing chest, but it is a very good chest expansion training action. This action can stimulate your chest muscles, back muscles and serratus anterior muscles. The advantage of this action as the end is that it can stretch the chest muscles well and the experience is great.
When doing this, keep lying flat on the stool. Remember to keep your shoulder blades close to the mat as a support, keep your feet on the ground, hold the dumbbell with your palms up, keep your arms straight, drive the dumbbell directly above the pectoral muscle, then slowly lower the dumbbell to the back of your head, feel the stretching of the pectoral muscle, and repeat the action in turn.
Each group moves 8- 12 times, repeating 3-4 groups.
Finally, remember to stretch your chest muscles.
If you want to develop your chest faster, you can practice it twice a week to improve your overall training ability.