Bench press is a very familiar movement in our fitness training, but many people have many problems in bench press, which leads to no feeling of chest exertion, which actually affects our training very much, because we have to use bench press to exercise chest muscles. If chest muscles don't feel exertion, our training is equivalent to doing work in vain. Let's teach you how to improve this problem.

The first is our bench press posture. A correct bench press posture should pay attention to several points. The first is our shoulder blades. Be sure to put the shoulder blades back before bench press, because this will make our backs more tight. You can try to do a set of 65,438+00 bench presses without locking the shoulder blades, and then do 65,438+00 bench presses after locking the shoulder blades. You'd think that as long as the scapula was locked,

The second one is our waist. If you have watched some videos, you will find that many people have a certain gap in their waist when doing bench press. This is the right way. When bench pressing, our waist must be slightly arched, just like an arch bridge, which can make our body more stable and our chest more sensitive.

The third is the angle of our big arm. The angle between the big arm and the body of many people is too small. We have to enlarge this angle to expand our breasts.

The fourth is to warm up. When you start bench press, you should warm up one or three groups before that. We can warm up with the empty bar of bench press, so that we can best exercise to the muscle groups we need in bench press, or we can warm up with push-ups. In short, we can move our bodies and make the target muscles feel stronger.

In addition to bench press, there is another movement that many people can't feel in chest training, that is, the chest rope. This action is actually simpler than bench press. Pay attention to a problem, that is, in the process of doing it, let yourself feel like hugging someone, do it in a hugging posture, and imagine a real object in front of you, instead of holding two ropes to open and close at will and mastering it skillfully.

The sense of strength in the chest is easier to find than in the back. In chest training, we should pay attention to tightening the back. The back and chest are a pair of opposing antagonistic muscles. As long as you tighten your back, your chest will become more isolated and tense at the same time, so that you can achieve the feeling you want.