Exercise your chest muscles. Exercise can help us strengthen our physique. We need to exercise regularly in our daily life, but many people may not find suitable training methods when they first start fitness. Let's share chest muscle training.
Lower pectoral muscle training action 1 1, giving priority to lower pectoral muscle training.
Many people's chest training begins with flat bench press, but when you train a part first, your state and energy are in the best state, so you can arrange chest muscle training in the first action.
If you still train your lower pectoral muscles as usual after a training session, you will find that you can't use the weight it could have lifted to give enough stimulation. In addition, don't be afraid to use heavy objects. If you have been training 10 times in each group, then you can try to increase the weight and complete the training with fewer times.
2. Arrange two lower chest muscle training movements.
Who says you can only do lower chest muscle training once? You can arrange another lower chest muscle exercise during training. However, it should be noted that the same angle and similar motion patterns should be avoided. For example, the downward inclined Smith bench press and the downward inclined barbell bench press have similar trajectories and angles.
In addition, don't do dumbbell downhill after barbell downhill. In addition to adjusting the angle, you need to change the number of repetitions and times. If the first movement is done 6-8 times in each group, the next movement can be done 8- 12 times, but reducing the weight is very good for increasing muscle circumference and strength.
3. Single joint action stimulates the lower part of pectoralis major.
The high rope clamps the chest, that is, the pulley is set at the highest position of the gantry, and the oblique bird under the rope focuses on the movement of the lower part of the pectoral muscle, without worrying about the triceps brachii borrowing power.
This action can well control the angle of the lower pectoral muscle, because the height of this pulley can be adjusted at will, and this action is often practiced at the end.
4. Practice the lower chest muscles that you rarely practice.
This is not for you to invent any action, but for you to try something you have never tried before. For example, if you have been using barbells, you can try dumbbells or equipment.
Besides changing tools, you can also make some minor adjustments. For example, adjust the angle of the stool. The flexion and extension of the parallel bars arm is also a good compound effect, which is worth a try.
Step 5 use advanced methods
Using high-level techniques to increase the training intensity to exhaustion is the first step to exercise muscles, but there are many techniques to do 1-2 group training to break through fatigue points to help you further strengthen muscles and improve training intensity.
The first is forced numbering. You need a muscle friend to help you after you are exhausted and let you continue to do it several times. Then there's the rest and pause method. Choose a weight that you can only do six times, but you only need to do three times. Take a break, but not more than 20 seconds, and then finish it three times. Repeat 5 groups, so that you have finished 15 times with your 6RM. Choose an action that allows you to switch quickly, such as leaning down and bench pressing. As long as it works, you need to try.
Centrifugation is also a good skill. Once exhausted, don't end the group, let your partner lose weight immediately, and then continue to do five. This is also a very common method.
Key point of lower chest muscle training action 2 1: Do the correct action.
In the specific action practice, the primary practitioners should first master the basic action essentials, and doing the right action is the last word. It is not recommended to blindly pursue a large amount of exercise. At first, you'd better continue practicing 15, and don't feel exhausted. At the same time, we should combine the number of groups in each exercise, that is, the training plan, step by step.
Key point 2: Relying on equipment
Because exercising chest muscles generally requires the help of instruments, it is divided into two parts: exercising muscle thickness and exercising muscle contour. The exercise of chest muscle thickness can be combined with supine pressing and supine flying birds, with 8 to 12 as a group and at least 4 groups at a time.
The exercise of chest muscle contour can be combined with up-and-down oblique pressure and supine birds, but this exercise for muscle lines may be more suitable and make the lines smoother. Generally, it is recommended that 10 to 15 be a group, and at least 4 groups should be conducted at a time.
When practicing with equipment, you must maintain a high degree of concentration, let your mind focus on the body parts you want to practice, and practice with actions, so as to achieve better results.
Key point three: start well and finish well.
It is worth noting that 65438+ should do 0 to 2 groups of warm-up exercises before each exercise. The key is to avoid physical injury during exercise. After the exercise, you should also relax the pectoralis major and stretch your muscles: just hold the wall or equipment with one hand, keep your body upright, stretch your body to one side, and then do it in the opposite direction.
Lower chest muscle training action 3 1. Barbell bench press
There is no doubt that this is the trump card of chest training, which is almost part of everyone's weekly chest training plan. It is the cornerstone of Arnold Schwarzenegger, louis ferrigno, Franco Columbus and other legendary figures. If done correctly, bench press can not only increase the lower pectoral muscle, but also increase the muscle size of the whole pectoral muscle.
Tip: Make sure your torso is in the right position in every movement. Down to earth. Bow your back slightly and hold your chest out. Put your shoulders on the bench press. Lower the lever to the threaded joint position under control.
Replacement action: dumbbell flat bench press
2. Flexion and extension of parallel bars arm
As a chest exercise, the arm flexion and extension is seriously underestimated, but it can not be ignored. This is a very effective action. In my opinion, it is as effective as barbell bench press. In many bodybuilders' chest training programs, the flexion and extension of the weight-bearing parallel bars arm is the most important part. Many bodybuilders can hang a barbell of 40-90 kg around their waist and do 10 perfect movements.
Tip: In order to recruit the pectoralis maximumly when doing the parallel bars arm flexion and extension, you should lean forward at an angle of 45 degrees in the centripetal and centrifugal parts of each movement (keep this angle), and be sure to lower it to the height where you can feel the whole pectoralis major, but don't completely lock it at the highest point of the movement.
Displacement action: the flexion and extension of parallel bars of various instruments.
3. Smith's machine tilts the bench press downward.
Although it is not as popular as the horizontal or upward inclined Smith bench press, it is a very good action for the lower chest. Because the pole moves on a fixed plane, you can concentrate on stretching and contracting the pectoral muscles without thinking too much about balancing and stabilizing the pole.
Tip: Use a movable recumbent stool (the stool with downward inclination is better), and manually change the downward inclination with a weight dumbbell, an aerobic ladder or various boxes. You can change the angle of bench press between different groups (movements) to train different muscle fibers.
Replacement action: barbell or dumbbell is pushed down obliquely.
4. Birds that lean downward
The bird is a vital chest movement, and the version that can best emphasize the lower chest line is the downward oblique version. The stretching degree that the bird action can achieve is much greater than that of the bench push action. This means that when we practice chest, our training plan should always include some bird movements.
Tip: As described in the barbell bench press, make sure your body is in the right position before you start exercising. Keep your elbows slightly bent and make sure that every movement runs through your chest. Change the angle of downward inclination to activate more muscle fibers.
Alternative action: the rope bird descends (note: the rope version can be contracted at the highest point of each action).
5. Vertical puller clamp box (upper pulley)
Many fitness enthusiasts think that this is a shaping exercise, not a real muscle-building action, but to be honest, there is no such difference.
Any exercise, as long as there is enough resistance, concentration and intensity, will definitely increase muscle. Because of the plane of motion, we can aim at the lower chest well. In addition, there is a strong stretch at the highest point of the action and a solid contraction peak at the lowest point, both of which help to stimulate growth.
Tip: Bend your waist 30 degrees, make sure you stand out and keep your shoulders down. First fully extend at the highest point of action, and then slowly and forcefully contract at the bottom of action (in front of pulley). Keep contracting for a second or two and concentrate on bending the lower pectoral muscles.
Replacement action: one arm rope clip chest
Don't just rely on flat bench press for chest exercise, but also know how to make good use of gym equipment. By changing the training method, in just a few weeks, you will find that the chest muscles will change obviously. Abandoning the unchangeable traditional plan and putting the training actions into practice will make you progress faster and let you know how to practice better!