The fitness instructor will tell you that pectoral muscles are actually the fastest and least daily muscles. Besides looking good, chest muscle exercise is useless. Although what he said is a little extreme, it is true when you think about it. And arm exercise can be of great help to our life and work, but at the same time arm exercise is about to enter the bottleneck period, so how to break through one by one? What about the small goal of achieving the expected progress of chest muscles?
The first point: Don't neglect the exercise of triceps.
When many people exercise their arms, the arm muscles with the most obvious sense of strength are naturally biceps brachii, which rises like a hill and bends their arms. If your biceps rise higher and stronger, it will better show your sense of strength, and it seems that your domineering will be very aggressive. Therefore, many people whine and groan to exercise bending over and pull-ups in order to make their arms stronger. After the bottleneck period, it is difficult to grow bigger. In fact, a large part of the reason is that the exercise of triceps brachii is neglected. Triceps brachii and biceps brachii constitute the upper arm. If you want to have a strong arm, you must also pay attention to the exercise of triceps brachii.
There are many actions to exercise triceps, such as push-ups, chest compressions and barbell bench presses. These are all good moves to practice triceps brachii. You can choose the action that suits you to exercise.
The second point: increase the weight and extend the trajectory.
I believe everyone in middle school is familiar with a physical formula: W=F*S, and doing work is force multiplied by displacement. When we are in fitness, strength is related to load. At this time, we can increase our weight while ensuring safety. The only thing is the distance from the lowest point to the highest point. At this time, the trajectory can be extended and the displacement can be improved.
Take bench press as an example, we can increase the weight of barbell, then lower the lowest point and raise the highest point. Of course, it is best to exercise under the Smith machine while ensuring safety. This will make you do more work in the same action. Over time, you can naturally accumulate a lot of previously neglected efforts, so that you can break through the bottleneck period faster.
The third point: carefully improve the details and feel the power.
Many people are in such a state, they don't feel when practicing movements, and their muscles have adapted. At this time, they want to break through the bottleneck. One is to do more work every time through the second point, and the other is to dig deep and make every detail perfect. At this time, slow down, feel the stretching of muscles, perfect the details and make the exercise to the extreme.