The problems you may encounter in chest muscle exercise, the body is the foundation of our life, exercise can ease our mood, and exercise is conducive to strengthening our physique. I believe many people will encounter many problems in chest muscle exercise. Let's share the problems you may encounter in chest muscle exercise and how to solve them.
Problems you may encounter in chest muscle exercise 1. The last few bench presses are all boring arms first. What if the pectoral muscles are not particularly congested?
Pay attention to the power mode of bench press, pay attention to pectoralis major instead of deltoid and triceps brachii, use pectoralis major to exert power, keep the shoulders stable, always pay attention to the contraction of pectoralis major, regulate the movements, open your arms, lock your shoulders and back, isolate the pectoralis major training as much as possible, and exhaust first.
2. Is it better to practice chest with equipment or free weights such as dumbbells and barbells?
The instrument is more stable than free weight, but its motion trajectory is fixed. Free weight requires your shoulder to be more stable. Any instrument that requires joints to follow a fixed trajectory will bring shear force to joints with non-free trajectory, so it is best to follow the free trajectory of joints. Therefore, it is recommended to give priority to free weight, which is better for muscle stimulation.
3. I heard that girls' bench press will make their breasts smaller. Is it true?/You don't say.
Breast reduction refers to the reduction of fat in the chest. If your body fat is high and you are losing fat, your aerobic training may cause your chest to shrink (but all the excess fat has been lost)!
It will only get thicker and thicker now. I want to know how to enlarge my chest.
Keep the grip distance of bench press wide, and make sure to finish the whole action.
5. How to make the lower edge of the pectoral muscle more contoured?
Parallel bars, crank arm support, lower inclined plate bench press.
6. What should I do if my chest muscles are not sour after practicing for a month? Won't the muscles grow?
Not that it won't grow. It may be that centrifugal contraction is not in place or not enough. Or the strength is not enough and the falling time is long. There are fewer rest arrangements between groups. Be sure to do the whole action. Every movement is up to standard.
7. If the chest sags, can it be improved by practicing chest strength training?
In fact, it is difficult to change the situation of female breast drooping, but chest muscle training can raise the breast to a certain extent.
8. What's the matter with clavicle pain in chest muscles?
That's the upper chest. It's normal to have pain in the clavicle position after practicing upper chest.
9. Do I need to bend my waist to do bench press? I think it will concentrate your strength more, but I hear it's harmful to your waist.
When you do heavy bench press training, your back needs to contract and lock your shoulder blades, so it will naturally cause lumbar kyphosis. erector spinae contraction itself is a kind of protection for the lumbar spine. So don't worry too much, just bending over and lifting the abdomen will move the force point down to the position of the lower chest, so it is recommended not to bend over and lift the abdomen deliberately.
10, what's the difference between a flat dumbbell and a barbell?
Compared with barbell bench press, dumbbell bench press requires more core control, stretches pectoralis major more fully and stimulates more comprehensively, but the weight of dumbbell bench press is not as big as barbell bench press.
The first type of chest muscle exercise: flat dumbbell bird
Exercise site: outside pectoralis major. Fitness effect: Good exercise of pectoralis major can make pectoralis major stronger and stimulate the growth of pectoralis major. Number of exercise groups: 3~5 groups, 8~ 12 for each group. Tip: At the beginning, you can master the essentials with a light dumbbell weight, keep your elbow slightly bent at a fixed angle, and then lower it to the back plane. You can hold a big tree when you lift it, instead of pushing it straight up and down, and feel the stretching and contraction of your chest muscles. Exhale when forcibly opening your arms; Breathe in when you relax.
The second type: the cross-clamping chest of the stretcher
Exercise site: lower pectoralis major and middle pectoralis major. Fitness effect: This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze the pectoralis major as much as possible at the top of the action. Number of practice groups: 4~6 groups, 20 in each group.
The third kind: butterflies and birds
Exercise site: the middle seam of chest muscle is fitness. Tip: the straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can be crossed on the chest, and the amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up". Number of practice groups: 3~5 groups, 8~ 12 in each group.
The fourth type: tilt the dumbbell upward and push it.
Exercise site: upper part of pectoralis major. Tips for fitness bars: The advantage of dumbbells over barbells is that they have no bar restrictions and can fully stretch pectoralis major muscles. Be careful not to put them too low, so as not to strain the pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle. Number of practice groups: 3~5 groups, 8~ 12 in each group.
The fifth type: downward inclined dumbbell bench press
Exercise site: lower pectoralis major. Tips for fitness: put dumbbells or barbells on both sides of the bottom rib, not in the middle of the pectoralis major, so as not to put pressure on the shoulder joint. Number of practice groups: 3~5 groups, 8~ 12 in each group.
Sixth type: barbell or dumbbell flat bench press
Exercise area: create the whole bust. Fitness effect: effectively stimulate the chest muscles, which can make the chest muscles fuller and rounder; Bending your arm also strengthens the exercise of arm muscles. Number of exercise groups: 3~5 groups, 8~ 12 for each group. Tip: If you use a barbell, the stimulation points of different grips are different. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid. When lying on a flat stool or pedal, always keep your waist hanging and chest out, the elbow height is flush with the flat stool, and the included angle between the big arm and the trunk is about 90 degrees. During the movement, when exhaling, push up hard; When inhaling, control the dumbbell or barbell to fall at a constant speed.
Seventh type: parallel bars arm flexion and extension
Exercise site: lower chest fitness stick tip: double elbow clamping, upper body leaning forward, chin adduction, chest slightly retracted. Keep this posture at the beginning or end, and don't put the bottom of the action too low to avoid putting too much pressure on the shoulder joint.
Eighth: Push-ups with brackets
Exercise site: the medial and lateral sides of pectoralis major. Fitness effect: increase the circumference of pectoralis major muscle, which can quickly increase the fullness of muscle. Number of exercise groups: 3~5 groups, each group 10~20 fitness bars. Tip: 1. The bracket should be placed on a relatively flat ground as far as possible, and attention should be paid to controlling the center of gravity of the body and maintaining the balance of the body; During exercise, keep your abdomen tight and your torso as straight as possible. You can choose the height of the trunk sinking according to your arm strength. 2. Exhale when the strength sinks or recovers upward; Inhale before sinking or shrinking.