First, exercise the upper part of pectoralis major.

recommend

1: Upward oblique bench press (barbell should fall above the breast midline as far as possible. If it falls too high, it will stimulate the toe of deltoid muscle, weaken the upper chest and easily cause excessive shoulder strain).

2. Uphill birds (dumbbells are lifted from both sides to high places. If the hands are round, they will consciously contract their upper chests. )

3. Upper body tilt push-ups (this can be practiced after push-ups, which will strengthen the stimulation to the upper chest after the strength in the middle of the chest is exhausted)

The order of the above three actions can also be arranged in this way in practice, which embodies the principle of combining actions first and then isolating actions.

For example, when doing push-ups, the muscles involved are all from the chest, back, abdominal muscles, serratus anterior and triceps brachii.

When birds exercise, they mainly use pectoral muscle, upper arm and forearm wrist to assist, which is more targeted than the stimulated part, so it is called isolated action.

Second, the recommended action to exercise the inside of the chest muscle

1: All kinds of bird movements can train chest muscles in isolation, among which the butterfly swimming machine is easier to master and suitable for beginners; Moreover, the resistance of this movement is constant, which is the best movement to outline the middle seam of chest muscle.

Action essentials:

Sit on the seat of the butterfly machine, stick your back on the back of the chair, stretch your arms horizontally to both sides, hold the handle of the chest pliers with your palms opposite each other, while keeping a slight bend, draw an arc to the chest to clamp the chest, and then control the reset.

Key skills:

1. This action, like other chest expansion exercises, also requires the back to be closed, the chest to be stretched, and the chest muscles to be exercised to the maximum extent.

2. Use appropriate counterweight, fully control the rhythm, and experience the feeling of chest muscle contraction.

3. The elbow joint angle remains unchanged during exercise, otherwise the biceps brachii will participate in the exertion.

4. Wrist buckle can better complete the action, otherwise it will reduce the effect and be easily injured.

5. Pay attention to control the decline. Too much may increase the pressure on the shoulder joint and increase the risk of muscle strain.

6. The chest clamping of the tensioner is similar to this action to a great extent, but it is relatively difficult to master and the angle changes a lot.

7. The action of a supine dumbbell bird is similar to that of a butterfly machine, but when the arms are opened and put down, the stress on the pectoral muscle is the greatest, which can stretch the pectoral muscle ligament and enhance its flexibility, but it is also easy to be injured, so it is necessary to use a lighter weight.

2. Cross cable clamping box

3. According to the technical requirements of the flying bird movement in the chest seam, there are two distinctive supplementary movements in the actual training, one is to press down with a narrow grip, and the other is to push up with a heavy narrow grip.

Narrow-grip tensioners are generally pressed at the end of bird practice or inserted in the middle. The V-shaped handle or rope-shaped handle weighs 6-8 times (1 group after high-frequency warm-up), and are pressed to the bottom to fully resist the load and tighten the chest muscles. At this time, the chest muscles are full of congestion and suddenly erupt, which has a unique effect on the compression of chest seams and the chest contour will be strengthened.

The advantage of flat pressing with a narrow barbell is that the weight is much larger than that of dumbbells and tensioners, and the number of times can be reduced to about 6. Although the amplitude is limited, the intensity is much greater. The distance between hands is 2 ~ 3 fists wide for the trainer. If it is too large, it will stimulate both chest muscles and lose the exercise significance of the middle seam of the chest muscle.

In addition, for your second question, how to develop a developed deltoid muscle without stimulating trapezius muscle, there are hints in front. If it is a compound action, trapezius muscle will definitely participate in deltoid muscle exercise, such as barbell (or dumbbell) static rowing. Then isolate the deltoid muscle and try not to let other muscle groups join in, such as dumbbell one-arm alternating front flat lift, dumbbell one-arm side flat lift, dumbbell one-arm bending over the bird.

The deltoid muscle has a pinnate structure, which covers the skeleton and is divided into three bundles: the front bundle, the middle bundle and the back bundle. When making an exercise plan, don't be greedy for three bundles at a time, especially when the front bundle is added in many movements, and the focus is on the back bundle and the middle bundle.

Also, you should pay attention to safety when pushing the barbell behind your neck. If it is not done well, it will easily lead to back beam sprain and cervical spine injury. If it is arranged in a sports course, try to find a partner to protect it.

Finally, it is suggested that while practicing deltoid muscle, we should not neglect trapezius muscle too much. Why is the gym so mirror? Not only let you do movements, but also let you observe whether your whole body muscles are harmonious and beautiful.

I hope my answer can help you.