Many of us will deliberately exercise chest training when we enter the gym. Maybe female compatriots are ok, but every male compatriot who has just entered the fitness circle will be crazy because bench press can exercise? A man's facade? Chest muscles can make you look more masculine in the gym. Male compatriots always feel that the heavier the bench press, the more envy they will receive in the gym, so they are crazy about this action. I hope every time I go to the gym, I will be the focus of everyone's attention. But many male compatriots go to the gym to bench press every day, but their breasts are still the same? Pingping? Maybe the weight on the bench went up, but it didn't reach the effect of the goddess. The male compatriots came to you for experience, and then gave up after practicing for a while. I believe that many male compatriots who give up fitness have or have had such an idea. So what is wrong?

Do you feel that you have done a good job in diet training and training time, but you still have to face your chest? Pingping? Distressed, how many children will I tell you today? Secret? I hope I can help you build strong chest muscles.

1. Use elastic belt as a bench press.

Bench push is the golden movement of chest training, but it still has its limitations; The whole process is uneven, so you should feel a sense of accomplishment when pushing the barbell to the top, and you should feel lost when the barbell bar stays on your chest. This is the voice of every male compatriot who has pushed the bench press. This is because the first half is difficult to the second half, and there is no continuity. This is different from elastic band. With the increase of lifting height, the pressure of elastic belt will also increase, so as to ensure the continuous stress on the chest. But this practice must not be arrogant, do not blindly pursue weight, try to subtract a little from your own weight to complete it, and control it slowly and regularly.

2. Combine flying birds with bench press.

The action of birds is a good action to exercise chest muscles. This action can isolate the pectoral muscles well, but it will be limited by the weight, because too heavy weight will put too much pressure on the shoulder joint when you put it down, causing shoulder joint damage, which is not worth the loss. But if you combine bench press, you can avoid this problem well.

So how to do it? That is, choose the right bird weight, about 6 to 7 times, and do dumbbell bench press immediately after completing a group of birds until you are exhausted. This combination not only ensures the isolated chest muscle to exert its strength, but also can complete exhaustion with the help of three branches after the chest muscle is tired when using heavy weight, which is very good.

3. Flexion and extension of parallel bars arm

This action is also good for training chest muscles. If you want to fully develop your chest muscles, you must try this action. This action can not only stimulate the lower edge of the pectoral muscle to make it fuller, but also strengthen the stability of the shoulder, triceps brachii and core. These parts are very conducive to heavy chest training, so this is a multi-purpose action. You don't need to do much. After each chest exercise, add 1 to 2 groups, each group 12 to 15 times, and make your own arrangements. If you can't do it, you will be exhausted and step by step.

End with push-ups

Maybe you don't understand or even do it when you see this, because you think it's useless to go to the gym for so long to do push-ups. That's because you haven't trained to do push-ups, and you may feel that the effect is not good, but it's different in the end. You should choose Gao Diping push-ups according to your own situation, and arrange them according to your own state after training. It's best for everyone to be exhausted, so as to stimulate your chest, and you can obviously feel chest pain tomorrow.

These things mentioned above are not recommended for beginners to use at the beginning, because they are added after you have been training for a period of time and feel that the excitement is not enough. If you don't know how to stimulate your chest at first, it's meaningless to do these things, and it's easy to get hurt. Fitness needs to be done step by step, and you can't eat into a big fat man at once. We should face ourselves squarely, not pretend to be brave for some empty things. Fitness can't be fake, and so can health.

In this era, there are more and more gyms, and more and more people keep fit. Because everyone can basically live a life of food and clothing, then health is what we need to care about most now. Maybe it's too expensive for you to go to the gym to get a card, but when you are sick, the medicine prescribed by the doctor will be more expensive. Maybe not everyone can go to the gym, but fitness is not only in the gym, at home, in the garden, in the park, as long as you want. No matter how that place can become your fitness place, don't make excuses for yourself. No time, energy, mood, conditions. These are no excuses. When fitness is fully integrated into your life and becomes an indispensable part of you, everything will be solved.

Take action, don't think about fitness and health when you have no strength and ability, then it will be too late, and there is no regret medicine in the world!