For men, chest muscles and back muscles are more important. If the pectoral and dorsal muscles are well exercised, we will be more symmetrical as a whole, and the pectoral and dorsal muscles will become stronger, which is definitely a qualitative leap in the strength growth of our upper limbs. So let's introduce how to train the pectoral and dorsal muscles!
Chest muscle training:
Action 1: flat bench press
Action essentials: Lie flat on the bench, keep your feet on the ground, hold the barbell with both hands, extend your arms upward, inhale to lower the barbell to chest level, and exhale to push the barbell back to its original position. (This action mainly exercises pectoralis major, triceps brachii and deltoid)
Equipment used: barbells and barbell pieces with different weights.
Quantity: * * * * 3 groups, each group 10- 12.
Action 2: supine bird
Action essentials: the upper body lies flat on the narrow stool, so that the shoulders can move freely. Hold the dumbbell and straighten your arms up until our hands are straight.
Open your arms so that your elbows are shoulder height, push the dumbbell to the initial position, and so on. This action mainly exercises pectoralis major. Need to be reminded that, if possible, you can wear wrist pads and elbow pads, which can keep your body in the safest state.
Equipment used: a pair of dumbbells with appropriate weight.
Quantity: * * * * 3 groups, each group 10- 12.
Action 3: The butterfly pinches the chest.
Action essentials: use equipment to complete, pay attention to chest strength and keep your body straight. (This action mainly exercises pectoralis major)
Equipment used: butterfly chest forceps.
Number: **3 groups, each group 15.
Back muscle training:
Action 1: Pull-ups
Action essentials: Use pull-ups to complete, hold the handle with both hands, pull your body up until your eyes are higher than the horizontal bar, and keep your upper body straight. (Mainly exercise biceps brachii, biceps brachii, brachialis radialis and pectoralis major,)
Use equipment: pull-up equipment or horizontal bar, parallel bars, etc.
Quantity: * * * * 3 groups, each group 10- 12.
Action 2: One-arm dumbbell rowing
Action essentials: palm inward, hold the dumbbell in one hand, and pull the dumbbell behind us at the beginning of the action. Be careful not to go straight up and down, but to have a certain curvature like rowing, so as to exercise our target muscles to the greatest extent.
Equipment used: a pair of dumbbells with appropriate weight.
Quantity: **4 groups, each group 10- 12.
Action 3: Bend down and row barbells.
Action essentials: Tighten the waist and back, hold the crossbar forward with the palms of both hands slightly wider than the shoulders, so that the crossbar can be lifted to the lower abdomen, and then return to the original position after a short pause. (This action mainly exercises latissimus dorsi)
Equipment used: barbells and barbell pieces with different weights.
Quantity: * * * * 3 groups, each group 10- 12.
We introduce you to six simple and easy-to-master movements, some of which can be done at home and some of which need the help of gym equipment. You can choose and train actions according to your actual situation. If you master these movements, you can also become a person with perfect muscle lines. Collect and train as soon as possible!