His name is AJ Ellison, and he is 42 years old. He is the champion of three WBFF bodybuilding competitions. His broad shoulders, slender waist and strong pectoralis major make him one of the best fitness models in the world!
He shared his three most commonly used movements for practicing chest muscles on the Internet. Although they are all common, the training plan is different!
1, barbell bench press, barbell bench press is his first training action, and a total of 10 groups are arranged, and each group repeats 15 times.
In the training process, you can use medium and small weight training, increase or decrease, but you must ensure that it can be completed at one time 15. Although many people can't understand this arrangement, he practiced it this way.
2. Dumbbell bench press, which is his second training action to practice chest muscles. A total of 5 groups were arranged, and each group was repeated 12 times.
Dumbbells can keep you safe. It is recommended to do upward leaning and bench press training during practice, which will make you exhausted every time. The average rest time between groups was 1 min.
Someone asked him, what is the secret of your chest muscle training? He said it was very simple, that is, large capacity, many groups, at least 20 groups!
3. Wire bird, this is his third training action to practice chest muscles. A total of 5 groups were arranged, and each group was repeated 12 times.
The birds on the wire can isolate your chest muscles and let your chest muscles receive deeper stimulation. Just keep your arms straight naturally during training, and the angle between the upper arm and the lower arm is about 120- 150.
Everyone has their own training plan, don't copy it. Before you have any training experience, it may not be worth the loss to carry out high-intensity training with similar high number of groups.
Of course, you can use the fitness movements recommended by him, but how many groups and weights you need to practice can be done according to your personal physique!