For junior fitness enthusiasts, fixed equipment exercise is a safe and effective way to improve physical fitness and muscle sense. The most typical chest exercise is sitting chest pressure, which can effectively improve the feeling of chest muscles and improve the strength of shoulder joint, elbow joint and wrist joint. Lay a solid foundation for dumbbell barbell bench press practice in the future.
Target exercise site: pectoralis major
Action essentials:
1. First, adjust the chair of the instrument to an appropriate height. The standard is that the height of the grip is the same as the height of the upper edge of the chest, and then the weight is adjusted. After sitting in a chair, the head, upper back and buttocks cling to the backrest behind, and the waist is tightened forward.
2. After getting ready for the posture, hold your chest and abdomen, look straight at your eyes, hold the handle with both hands, then inhale deeply, feel the force on your chest, push up the weight and exhale at the same time. Don't straighten your elbow completely when pushing to the top, then pause 1 sec, restore and inhale at the same time. When the two arms are in a straight line, try again and practice again.
Precautions:
1. Don't straighten your elbow when lifting weights, otherwise it will cause elbow injury when you are exhausted.
2. Relax your shoulders at all times during push-ups and recovery to avoid stress, otherwise it will cause the participation of shoulder muscles and reduce the exercise effect of your chest.
3. The process of chest pushing depends on our consciousness to imagine the feeling of chest strength, because when we start practicing, even if the movements are standard, the strength is scattered. Therefore, it is necessary to rely on the control of the brain to put the force point on the chest in order to effectively exercise the pectoralis major.
4. Sitting chest push is the first choice for junior fitness enthusiasts. Those with high training level can do 3-4 groups of sit-down chest push exercises after free weight exercises, and practice the chest to exhaustion completely, which will be of great help to gain muscle.
5. Diversification of chest push equipment in the gym: similar.
Finally, I believe your chest muscles will be there.