What are the benefits and functions of exercising chest muscles? I believe many people like to go to the gym in order to have perfect muscle lines, such as exercising chest muscles. In fact, exercising chest muscles will bring many benefits and functions to the human body. Let's take a look at the benefits and functions of exercising chest muscles.

What are the benefits and functions of exercising chest muscles? 1. Create a perfect figure

I believe everyone knows this benefit. Training beautiful square chest muscles can make the body more perfect, shape beautiful body lines and dress more stylish.

2. Enhance male charm

Strong chest muscles can enhance men's own charm and become more sexy and charming, while rigid line curves will make men look stronger and give women more sense of security.

3, make the breasts become quite warped

Women can prevent sagging breasts by practicing pectoral muscles, because pectoral muscles can help fix the shape of breasts and support them. Practicing the pectoral muscles well can make the breasts firmer and straighter, increase the support and make the breasts more linear, thus reducing the occurrence of breast sagging.

4. Reduce auxiliary milk

Insufficient strength or excessive muscle relaxation of female pectoral muscles will lead to the appearance of accessory chest and invisible meat, while exercising pectoral muscles can reduce the appearance of accessory chest.

5. Prevent chest swelling

It is important to know that improper underwear and incorrect sitting posture of girls will lead to abduction, and some chest-clamping actions when exercising chest muscles can tighten the chest, which is very helpful to prevent abduction.

Step 6 protect internal organs

You know, having a strong pectoral muscle can protect the internal organs and ribs, because it covers the chest ribs and the outer surfaces of the heart and lungs. In the event of an impact or other accident, having strong chest muscles can reduce the damage to it.

7, enhance physical fitness

In the process of exercising chest muscles, to a certain extent, it can speed up the blood circulation of the body, enhance vital capacity and improve metabolic ability, thus enhancing the resistance to diseases and enhancing physical fitness.

8. Exercise willpower

The exercise of chest muscles can not see the effect overnight, and it needs long-term persistence. Without strong willpower, it is difficult to stick to the end, which can achieve the effect of exercising willpower and physical endurance.

First of all, barbell bench press is the first choice.

The main method of developing pectoralis major is barbell pressing and other exercises. Because the muscle volume is directly proportional to the weight lifted. The weight of bench press barbell is much larger than dumbbell. It is difficult to treat heavy dumbbells as bench presses or "birds". Under normal circumstances, if the bench press weighs 60 kg and each group does 8- 10 times, the chest circumference can be trained to 95 cm. If you practice at 100 kg, your chest circumference will exceed 100 cm and reach 120 cm.

Second, the recommended practice of lying down

Bar dumbbell exercises are mainly influenced by factors such as bell weight, grip mode, grip distance, lifting angle, lifting speed and group times, and pectoralis major is no exception. The bar diameter of bench press barbell is slightly thicker, with an outer diameter of 35-40mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure of the palm and increase the stress area, which is beneficial to arm lifting. The distance from the grip position to the weight plate should be short, about 100 mm, which can concentrate the weight (force) on the vertical plane near the pectoral muscle and reduce the occurrence of rabbit puppets.

The position of lever take-off and landing must be placed on the pectoral muscle to be trained (down to the diaphragm and up to the clavicle). Chest training should be from bottom to top, from wide to narrow, that is, first practice the lower chest (reclining), then the middle chest (reclining), and then the upper chest (reclining). Hold the bar wide first, then middle and then narrow. Wide grip exercises chest muscle width, while narrow grip exercises chest muscle height (thickness).

As for reclining chairs, reclining chairs (20-30 degrees) and reclining chairs, only the upper back touches the chair surface when pushing, which can make the chest stand up and increase the unit pressure. The upright bench (30-45 degrees) can make the upper chest stand up and become a horizontal posture, so that the barbell acts vertically on the upper chest muscles.

Third, the breath of bench press.

Inhalation during exertion can increase the amount of myoglobin and glycogen for energy storage, and make muscle capillaries larger, which is beneficial to exertion. If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, which will make muscles sore and tired. Therefore, the correct bench press breathing method is to inhale when the barbell is pushed up and exhale when the barbell is put down.

Fourth, the speed of lying down.

The application of rapid contraction (1-2 seconds) and slow extension (2-4 seconds) contradicts Wade's law of slow continuous tension (forced contraction for 4 seconds and recovery extension for 2 seconds). The author's experience is that the reduction time is the same as the contraction and lifting time (2-3 seconds). If the lifting speed is too fast or too slow, the lifting weight is not suitable.

Fifth, the influence of triceps brachii.

While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles. Usually the weight of bench press should be three times that of triceps.

Sixth, there is no equipment with push-ups.

When there is no bar dumbbell, push-ups can be regarded as the simplest magic weapon to practice chest muscles. Doing push-ups often can also keep the size of chest muscles, so you should never underestimate this effective freehand training method.