This is what we will see when they tighten their chest muscles. If they relax, we will see solid chest muscles again.
The upper part of the pectoral muscle is connected with the clavicle, along the midline of the body, with the cartilage on the sternum and some ribs. The whole pectoral muscle part covers our chest like armor.
A fully developed chest depends on many parts: the upper half, the lower half, the inside and the outside. And the degree of connection between pectoral muscle and deltoid muscle. If your breasts are small, expand them through training.
Therefore, it is much more difficult for a person to train a perfect chest than many bodybuilders think.
So what are the actions of practicing chest muscles?
Upper part:
Lower part:
Internal:
External:
Chest:
If weaknesses are found in chest training, the weak parts should be trained first according to the principle of giving priority to training. In other words, if your chest muscles are on, you can choose to press the barbell to start your training. Now hit this area and train the rest of the chest.
However, it should be noted that for the chest, the priority principle is only for the upper and lower parts of the chest muscle, and the medial and lateral parts of the chest muscle are not recommended, because the medial and lateral parts can be exercised in other chest training.
For example, in all compressions, lock the arm at the end of the action to keep the inside of the pectoral muscle contracted. For the outside of the chest muscle, you can stretch as much as possible when doing other chest exercises; Try to be as low as possible when you are a dumbbell bird.
Schwarzenegger used different grip distances to stimulate a certain part more (wide distance to stimulate the outside and narrow distance to stimulate the inside).
Pectoralis major is a muscle that covers a large area. If you want to have a good chest shape, it is even more necessary for the trainer to ignore every part of the pectoralis major. The most common and effective chest training is pushing, and when pushing, the angle you use determines which part of the pectoralis major muscle has been exercised.
For example, we all know that the upper part of the pectoral muscle is trained by pressing on the barbell, so how to make the upper part of the pectoral muscle fully exercised? You can start training from a small upward angle, such as 15 degrees. Then gradually adjust the angle, 25 degrees, 35 degrees, 50 degrees. Through this training, you can get a real impact on every corner of your upper chest muscles.
The same is true of the lower part of the pectoral muscle.
If I see you here, raise your hand above your head, and your chest muscles will basically disappear. I suggest you do the above-mentioned upward oblique press training more. Fully exercise the upper and middle parts, so that even if you raise your hand, you can see the chest muscles.
The developed inner side of the pectoral muscle comes from the upper stage of pectoral muscle training-for example, lifting the barbell to the highest position in a narrow bench press. For example, the puller pinches his chest until his hands cross in front of him. Really contract the inside of the pectoral muscle.
Barbell, because we hold him with both hands, we can lift heavier weight and increase the thickness and size of your chest muscles.
Dumbbell, more flexible, wider range of motion, chest can be more tense and contracted. Conducive to the development of chest contour.
Stretchers are not suitable for pulling too much weight, but we can choose the movement angle more freely and better shape the shape and outline of muscles.
Equipment, the advantage is safety, the disadvantage is that the exercise angle is single.
Arrange a heavy day for the chest muscles and add some material to the training with a lot of weight!
Thicken and widen the pectoral muscles! (For training methods, please see the following intensive training. )
Read something about serratus anterior tomorrow.
Related links:
Shoulder training (1) shows you Schwarzenegger's fitness book.
Shoulder training (2) Read Schwarzenegger's fitness book together.
Shoulder training (3) Read Schwarzenegger's fitness book together.
Shoulder training (4) Read Schwarzenegger's fitness book together.
This series is my reading notes from Schwarzenegger's fitness book and my experience in using them in training. In order to communicate with you, urge yourself to keep reading. Thank you for seeing this. If you have any questions, please point them out. Grateful.