Pectoralis major, also known as pectoralis major, is mainly composed of pectoralis major and upper limb muscles. The factor that affects the shape of pectoralis major is the distribution of pectoralis major fibers. Square pectoralis major means that muscle fibers are evenly distributed in the chest, while round pectoralis major means that muscle fibers are concentrated in the middle of the chest. To be strong, you need to stimulate your chest muscles from all directions.
In order to stimulate muscles more effectively, the movements must be standard, so bodybuilders should do what they can. If the movements can't be completed normally, he should consider losing weight. At the same time, the most taboo in training is to be eager for success. Give your muscles a proper rest time before exercise, otherwise they will be damaged.
The first action: barbell bench press
1. Lie on the bench, put your feet flat on the ground, grab the barbell with both hands, and pay attention to the distance between your hands slightly wider than your shoulders.
2. Inhale and slowly descend until the barbell is lowered and touches the chest.
3. After a pause of 1-2 seconds, exhale and press the barbell with the strength of the pectoral muscles until the arm is straight. When you reach the highest position, lock your arm and stay for a while, then slowly descend. Repeat the above actions and do 4-6 groups, 8- 12 times in each group.
The second action: supine dumbbell bird
1. Lie flat on the bench, keep your feet flat on the ground for balance, keep your arms straight above your chest, and hold a dumbbell in each hand.
2. Put dumbbells outward with both arms, and the descending trajectory is arc. Meanwhile, hold your breath. When the upper arm is below the shoulder level, inhale deeply, contract the pectoral muscles, and gently lift the dumbbell along the upward arc. This process is encircling. Finally, return your arms vertically to their original positions and exhale.
3. Keep your arm straight for a period of time, and then repeat the above actions for 3-4 groups, and repeat 12- 15 times in each group.
The third action: push-ups
1. Legs slightly apart, torso straight, hands and shoulders in a straight line, arms slightly bent.
2. Bend your arms and lower your body until your chest almost touches the ground and return to its original position.
The fourth action: the rope clamps the chest.
1. Adjust the pulley to the same height as the chest, hold a pulley handle in each hand, palms facing each other, and stand back and forth with your feet to keep balance.
2. Put your arms at right angles and press your shoulder blades. Squeeze the inside of pectoralis major as much as possible, straighten your elbow and pull the handle in front.
3. After a pause, return to the original position, repeat the above actions, and do 3-4 groups, 8- 12 times in each group.
Understand these four movements and quickly practice your strong chest muscles!