This training mainly focuses on the upper part of pectoralis major and shoulder joint, which are the two places where the visual effect of the upper body is most concentrated.
I believe that for many Iron Man players, accepting challenges and not sticking to the rules is everyone's favorite training method. Or the next plan is not very satisfactory to you, I believe you can also find some unusual movements from it, so it is better to improve it into your training plan.
In this scheme, the idea is actually very traditional: first complete the multi-joint muscle circumference action, and then complete the single joint shape modification action. But you will find that there are still many places in the whole plan that have broken through the conventional thinking. What are the details?
Warm-up action: push-ups
Everyone uses push-ups to warm up to varying degrees, so you should choose the corresponding number of groups to warm up according to your fitness level, and finally you only need to be able to reach 30 repetitions.
Tilt the barbell upward and bench press.
When you finish one set of warm-ups, increase the weight to 6 times of your own, and then finish four sets. If you find it difficult to finish the last group in a row, it is suggested to take the rest-pause method, that is, when you are exhausted, put the weight back, rest for 5-20 seconds according to your state, and then lift the weight to finish the rest.
Tilt dumbbell bench press upwards.
In the upward dumbbell bench press, the angle of your stool is steeper than that of the upward barbell bench press. The weight can be lighter, but the weight that can be completed for about 8 times should also be selected, and the rest between groups should be guaranteed at 45 seconds. The best choice of weight is that it is difficult to repeat the last time.
Try to make two dumbbells into a figure of eight when pushing dumbbells on the bench.
Guillotine press
In other words, it is actually a flat bench press, but one thing is different, that is, when doing guillotine bench press, it is required to put a barbell around your neck, and it is best to find a small partner to protect it. Because of this angle, you can use much less weight than the conventional bench press, and you must ensure that each group repeats 15 times.
Backhand Smith recommended
Reverse grip, I believe many friends will find it strange. You will find that moving your elbow forward can stimulate your deltoid toes more. In order to minimize the involvement of triceps, don't let the joints lock at the peak.
This action can be done with the backrest. Of course, you can also find a flat bench to make the core more stable. Each group should try to repeat 12 times.
Low rope clip chest (as super group as low rope push chest)
Keep your hands as low as possible to shift the focus of this single-joint movement to the upper chest. Keep your elbow slightly flexed. After repeating 12- 15, immediately start low-rope chest push. The same is the starting position of the low hand, touching the lock of the arm to complete the short-distance chest push.
Just like the rope on your chest, you have to feel the strength of your upper chest and deltoid toes. Similarly, don't straighten your arms completely and reduce the participation of triceps. The target number is 8- 12. After a simple rest, complete the other two super groups.
Self-weight parallel bars (and barbells are raised horizontally in front to form a super group)
Finally, we combine the single-joint and multi-joint movements of the toe. Complete the parallel bars 8- 12 times. If you can't finish that much, you can use the auxiliary parallel bars equipment to get tired.
To ensure that your pectoralis major is more stressed, lean forward. Start the next action immediately after completing a group.
The second action requires you to grab a barbell piece, weighing 35-45 kg, and see how many times you can finish it, and do it as many times as possible. Ideally, you should be exhausted after 6-8 times, so don't choose a weight that you can finish 100 times. After finishing one group, take a break and start the remaining two groups.
Let's review the plan again.
Warm-up: Push-ups 30 times
1. Push the barbell up 1 5 times in the warm-up group and 6 times in each of the four groups in the formal group.
2. Tilt the dumbbell upward and bench press 4 groups, 8 times in each group.
3. The guillotine bench presses 3 groups, each group 15 times.
4. Backhand Smith shoulder push 4 groups, each group 12 times.
5.3 groups of low rope clip chest, each group 12- 15 times.
Low rope chest push 3 groups, each group 12 times.
6. Parallel bars are divided into 3 groups, 8- 12 times for each group.
Lift 3 groups horizontally before barbell, 6-8 times in each group.
Finally, this scheme is actually more suitable for some trainers who have just passed the novice period. If you are new to fitness, it is better to suggest these friends to train their shoulders and chests separately.