How do men exercise their chest muscles? Strong chest muscles are very important for men. Nowadays, if boys exercise their chest muscles well, they will look strong, which will not only reflect their good figure, but also bring charm to men. Here's how men exercise their chest muscles.
How do men exercise chest muscles 1 1, push-ups 4-6 times, each group 15-30.
2, dumbbell supine birds 4-6 groups 8- 12 each time.
3, dumbbell bench press 4-6 groups 8- 12 each time.
(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
breast
Training plan, including: bench press, inclined plate bench press, supine bird, arms.
Support and supine flexion arm pull-ups Each movement is practiced in five groups, and each group does 6-8 times.
Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside.
Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird is training the outside of the pectoral muscle (also stab it when the action is almost finished)
Stimulate the inside of the chest muscle). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Supine arm flexion pull-ups are
In order to enlarge the chest, it is also the last time to practice the chest muscles.
There are many ways for men to exercise their chest muscles, but it is not easy, because many people can't stick to it, and they can't exercise their chest muscles halfway. With a lesson from the past, boys who want to exercise chest muscles must insist on matching their own diet reasonably and have time to exercise in order to exercise enviable chest muscles. I hope these can help you.
How do men exercise chest muscles 2 push-ups to build strong chest muscles?
Narrow distance push-ups exercise arm strength. Wide push-ups exercise pectoralis major. There are at least eight ways to practice push-ups.
First, the chest expansion type
Palm as a support point, arms open, shoulder width or wider. Your back, waist and buttocks are in a straight line, and you can bend your arm with elbow force. This method mainly exercises chest muscles, upper arm triceps and abdominal muscles.
Second, the clip shoulder type
The action is the same as above, but the distance between the hands is narrow, with the fist as the support point and the fist eye forward. Exercising arm strength in this way can increase the strength of wrist and the hardness of fist. It should be noted that the selected supporting ground can be soft first and then hard, and the wrist should be tightened to avoid sprain.
Iii. Types of Tieniu Cultivated Land
Use your fist or palm as a support. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together, and the waist collapses and sticks to the ground. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles.
Fourth, finger technology.
Mainly supported by ten fingers, other movements are the same as the first two ways. With the increase of strength, the number of fingers touching the ground can be reduced in turn. This method mainly exercises finger strength, enhances hand grip strength, grasping strength and resultant force, and runs through fingertips. It should be noted that if your fingers can't reach the strength to support your body, you can first practice with your fingers against the wall and your body against the ground. After the finger strength gradually increases, gradually put it on the flat ground to practice to prevent finger injury.
Five, carp lying lotus style
Lie on your side, land with one punch or one palm (usually one punch), support the ground, and cross your feet. For example, the right fist supports the ground, the left arm extends upward, and the arms are crossed to control the balance. Support the inner left foot and the outer right foot on the ground. When you bend your arms and press down, your waist is stressed, and your head and waist lean back like a carp lying on a plate. Then you return to your original shape and press down again and again.
This method mainly exercises the strength of deltoid muscle (commonly known as "Tiger Head Muscle"), upper arm and waist and abdomen. When practicing, if you don't have enough strength, you can choose soft ground first, and your arms should have enough strength.
Six, upside down
Beginners can stand upside down on the wall, with their feet attached to the wall, their hands shoulder-width apart, their arms bent, and their arms bent downward. Later, the feet can leave the wall and do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing.
Seven, weight-bearing exercises
The action is the same as expanding the chest and clamping the shoulders, except that heavy objects, such as dumbbells, are placed on the back. After the arm strength is enhanced and the body movements are coordinated, the weight of heavy objects can be increased in turn.
Eight, single palm or single fist practice
The action is the same as chest expansion and shoulder clamping, but one hand or one punch touches the ground, and both hands alternately support the ground when doing the action. This method mainly exercises the strength of one arm. If the arm strength is not enough, you can practice on the slope first, gradually raise the support point of your foot with the increase of strength, and finally you can hold your hand, punch or even stand on your head. Practice step by step.
It is emphasized that attention should be paid to the balance of the body and the movements of all parts must be coordinated, so that the weight of muscles will be uniform and the exercise effect will be better.
Push-ups have a good exercise effect on the muscles of abdomen, back and chest, and they can also make many tricks and receive unexpected fitness effects.
First, the distance between the hands changes: the hands are slightly wider (or narrower) than the shoulders, and the elbows are open and parallel to the ground.
As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.
Second, the change of technique and footwork: the technique can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.
Third, the posture change of body tilt: high-profile push-ups, when doing exercises, the practitioner's body is a low-footed master, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.
Fourth, the change of exercise frequency: you can combine fast and slow, and do it quickly and then slowly several times during practice; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise.
How do men exercise their chest muscles? 3 1, ramp lever, dumbbell bench press
First, pay attention to the essentials of action. Get rid of the habit of making bridge recommendations. Otherwise it becomes an approximate flat bench press. Part of the exercise is halfway through. Lower chest.
Second, if the whole movement is not effective, you can consider the half-way movement, and at the same time focus on the upper chest and increase the weight appropriately. Ask your partner for protection or help.
Third, if barbells are ineffective, dumbbells can be the main ones.
2, horizontal bar dumbbell press, no belt, 6-8 weight presses in each group.
Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle.
3. recumbent suggestion
Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest.
The key points of action are: when putting down the barbell, put the barbell bar on the neck, focus on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.
Practice method of exercising chest muscles
Exercise 1: bird
Birds can warm the chest and enlarge the lateral pectoral muscles. There are many kinds of birds, such as sitting robot bird, inclined robot bird, inclined dumbbell bird and flat dumbbell bird.
First, make two groups of light seated robot birds, 20 times in each group. In the relaxation stage of the action, it is very beneficial to extend your hand as far as possible. Before leaving the machine, grab the handle with both hands and lean forward as far as possible to further stretch your shoulders.
After a short rest, the heavy dumbbell bird began. Pyramid weight gain, do 3 groups, the first group 12~ 15 times, the second group 10 times, and the third group 6~8 times until exhaustion.
Exercise 2: Tilting Machine Bench Press
Use it to practice breasts. Adjust the angle of the board so that the rod touches the top of the chest. Because of the heavy weight, first do a group of warm-ups, and then pyramid weight gain, do three groups, the times are 12, 10, 8 times, all exhausted. Similarly, using the principle of continuous tension, the rod will never stop on the chest or be locked on the top. The elbows are always bent, and the whole group is like a continuous movement.
Exercise 3: Tilt dumbbell or bench press.
Although there is no equipment that can replace dumbbells in increasing muscle mass, machines have advantages in the preparation process. For example, in the process of pushing the machine to the right position, you don't need to consume more energy and risk injury. When using dumbbells, start from the warm-up group and practice directly in the first heavy group on the machine. Do three groups 10~ 12 times in both cases.
Exercise 4: Down-sloping bench press
There is a good machine, which can make people sit up straight and push at the angle of scribbling, so as to prevent blood from pouring into the head, and also allow you to better control the angle of bench press. To achieve extreme congestion, the number of groups you do depends on your personal situation.
Exercise 5: Flat dumbbell or machine bench press
End the training with flat dumbbell bench press. Do bench press with a flatbed machine, and use a machine with two handles that can move independently. The machine can isolate and stimulate the middle part of the pectoral muscle, and there is no danger of tearing the shoulder muscles when lifting dumbbells and putting them back during training. Do 4 groups, each group 10~ 12 times.
Exercise 6: Pull the chest horizontally.
This is a stretching action. And stretching is of great significance to muscle growth. Muscle growth needs space, and stretching can expand this space. Stretching can also make blood reach the distal end of muscle fibers, thus better providing energy for muscles. Do 3 groups, each group 10~l2 times.