Chest muscles are the sexiest coat for men, and sexy, full and strong chest muscles are also the best business cards for men. As long as you develop full chest muscles, you will exude the most charming style of men at any time.

Moreover, strong chest muscles can make you look more beautiful and stylish when you wear clothes. Strong and full chest muscles can support clothes and make them look more suitable, so every man should strengthen chest muscle training and let himself exude the beauty of male strength. Charm, a man without chest muscles will look skinny and jealous at any time, and there is no masculinity that any man should have.

Today, Bian Xiao arranges a set of very comprehensive chest muscle training movements for you, which can help you to train your muscles better. In bodybuilding, the pectoral muscle is not the most difficult part to train. As long as you persist in training for a period of time, you can train the initial shape of the pectoral muscles. However, if you want to make your chest muscles really full and strong, you must work hard and sweat. It's easy to practice chest muscles in the early stage, but it's more difficult in the later stage. At this time, in addition to increasing the amount of training, you also need some special training methods to train your chest muscles.

The action recommended to you today is a set of high-intensity training methods, using the super group, increasing and decreasing training methods to deeply train the pectoral muscle center and the whole pectoral muscle. Do 3-4 groups of the following 8 movements, with each group resting for 60-90 seconds and each movement resting for 90- 120 seconds.

Action 1 Use fixed equipment to push the chest, and the weight used will gradually increase, and each group will do 12-8 times.

Action 2+ Action 3 constitute a super group-push the chest from one side with a fixed instrument to complete Action 2 (the weight has been reduced compared with Action 1) 12- 10 times, and then finish it directly without rest-Action 3 push the chest with a fixed instrument (the weight is unchanged) with enough strength to rest 1 group.

Action 2

Action 3

Action 4: Flat barbell bench press, the weight used is gradually increased, and each group does 12-8 times.

Action 5: Clamp the chest from a height with a rope, and finish the task by reducing one group. After completing 12- 10 times, reduce the weight without rest enough to force rest to 1 group.

Action 6: Use dumbbells to do upward oblique bench press (two-handed push and one-handed push alternately, as shown in the moving picture), and the weight used will gradually increase, and each group will do 12-8 times.

Action 7: Push up the constant weight plate with a barbell, and each group will do 12- 10 times.

Action 8 Use dumbbells to do narrow distance bench press (A)+ dumbbell bird (B), and the two actions form a super group. These two actions alternate. After completing (a) for 3-4 times, directly do (b) for 3-4 times, and complete * * 15 times/12 times-10 times.