Full chest muscles are the standard of a good figure. Chest exercises can prevent sagging breasts, make chest muscles straight and look better when worn. But good-looking chest muscles are not so easy to practice. You need to stick to it for at least 4 months to make the chest muscle line achieve something.
So, is there a difference between men and women practicing chest?
Both men and women can use similar training movements in chest muscle exercises, because there is no difference between them in muscle forging. Chest exercise is to exercise muscles and will not consume too much fat. Girls don't have to worry about shrinking breasts.
How to arrange chest muscle training?
For the training of the chest, it should be carried out in the order of difficult first, easy later, pushing first and clamping later, and stimulating the most difficult part with the most abundant physical strength, so that the chest can easily break through the present situation and develop perfectly again.
This movement realizes the push-clamp cycle, which makes the thickness and width of the chest have the same shape and stimulates more muscle fibers at the same time:
Action 1. Upward inclined bench press
The first action stimulates the upper chest, which is a bench press, because the upper chest is the weakest part with the least muscle mass, and at the same time, the push action can thicken the chest muscles to the greatest extent, so in the period of abundant physical strength, the upper oblique bench press is the first choice. It is best to choose 6-8 exhaustive training weights for each group, and 5 groups.
Action 2. Lean your chest against the rope.
Clamping the chest helps to increase the chest area. When training this movement, you should pay attention to the displacement of your shoulders. When pulling the rope to your chest, try to straighten your arms and give your chest a second stimulation. If you just bend your elbow and pull it up, the stimulation of the middle seam will be greatly reduced, and it is difficult to train a good-looking chest. Each group 10- 12 times, 4 groups.
Action 3. Platform press
The training of flat bench press needs some adjustment, so that the grip distance is 1.5-2 times the shoulder width, and the push range should not be too large. Imagine bending the barbell with both hands and pushing it upward, squeezing the chest with the big arm, making the barbell touch the nipple as much as possible when falling, and then pushing it upward with explosive force. This is a complete training process. 8- 10 times in each group, 4 groups.
Action 4. Chest lift
This action may not be accessible to many people, and even some people have no feeling of training after a long time of contact. This is because they didn't grasp the essence of this action. When we do this action, we must arch our waist so that our abdomen is higher than our chest, then put the dumbbell behind us and pull our chest forward. At this time, you will feel a strong sense of squeezing. Each group 10 times, 5 groups.
Action 5. flat birds
Flat bird is a combination of bench press and chest clamping. This action is not to open the arm to both sides, but to put it down vertically, bend the elbow and clamp it to the chest, and the arm always forms a 90-degree angle with the body to avoid borrowing other parts. Each group 10 times, 4 groups.
Action 6. push-up
Push-ups are the only movements that do not use instruments, aiming at completely exhausting the chest. Diamond push-ups are the main method in training, that is, hands are directly supported under the chest and the body is pushed up from the chest instead of three heads.
Many people say that there is training for upper chest, middle chest and middle seam, but why is there no training for lower chest?
Because the lower chest is our common part, we usually stimulate it a lot, and too much stimulation of the lower chest can easily cause the chest to sag, and a perfect chest shape will be destroyed, so unless your chest is very good, you really don't need to spend energy on the lower chest.