After a period of practice, although the whole pectoral muscle becomes very large, the middle seam of the pectoral muscle is too wide, which affects the beauty of the whole pectoral muscle. Some people will practice with dumbbell birds, but this action is mainly aimed at the lateral muscles of the pectoral muscles. On the contrary, it will not have a good effect on the chest muscle short board. In order to make up for the deficiency of the pectoral muscle effectively, I suggest that you clamp the chest with a gantry to make the pectoral muscle become your ideal shape.

First of all, we need to know about the double breasted dragon gate.

The advantage of this action is that it can strengthen the middle seam of chest muscle from many angles, and it is impossible to use the same weight as bench press during training, which will not affect the exercise effect. At the same time, it is also the key to maintaining physical stability. Stretch and squeeze the pectoral muscle to the maximum extent, so that the trainer can fully feel the strength of the pectoral muscle. Secondly, feel the standard action of the gantry clamping chest.

Action: Adjust the position of the handle flush with the chest, make the legs lunge slightly wider than the shoulders, bend elbows, make both hands grasp the handle, keep the trunk stable, hold out the chest, tighten the jaw, keep the back spine neutral, lean forward 45 degrees, slightly bend the legs, and contract and sink the scapula backwards. Action process: the torso remains motionless, and the chest exerts force to push the handle forward with both hands. When the hand touches the palm of your hand, the peak contracts for 4 seconds, which makes the chest muscles feel strongly squeezed, and then returns to the starting point and repeats the action.

Note: Be careful not to pull it up when the weight drops to the bottom, avoid pulling it up before the squeezing feeling in the middle seam of the chest muscle disappears, and ensure the continuous tension.

Training intensity: Do 3-4 groups, each group 10- 15 times. Finally, we should master the training skills.

1. Keep your body stable, keep your shoulder blades pressed down and retracted, tighten your jaw, and keep your chest open.

2. When pulling the rope, push the handle outward with both hands so that the palms touch each other instead of holding the rope.

3. Pay attention to the peak contraction, keep it for a long time, and lean back slightly at the same time, so that the middle seam of the pectoral muscle is squeezed to the maximum.

Use three portal frames to share the action of pinching the chest, so that you can feel the stimulation of the middle seam of the chest muscle from multiple angles.

The first action: stand on the gantry, with the high rope clamped on the chest (under the middle seam), separate your feet into lunges, hold your chest out, close your jaw, lean forward 45 degrees, bend your arms slightly, hold the handle with both hands, and keep your body stable.

During exercise, the pectoral muscles push the arms forward. When the palms touch, keep moving 1 sec, lean back and squeeze the chest muscles to the maximum.

Then the weight returns to the starting point and repeats the action. It is suggested to do four groups of training intensity, and each group should do 10- 12 times.

The second action: the gantry stands parallel to the rope, holds the chest (the middle part of the middle seam), the feet are the same width as the hips, and the arms are extended to both sides, grasping the handle, holding out the chest, tightening the jaw and keeping the body stable.

The chest muscles exert force to push the weight to the middle, and the palms of the two arms touch in the middle. Hold the action 1 sec, then return to the starting point and repeat the action. The training intensity is divided into five groups, and each group does 6-8 times.

The third action: put down the rope and clamp the chest (upper part of the middle seam).

Adjust the pulley to the end, and the body posture is the same as above.

Push the weight of the arm with the pectoral muscles, and do the high-point holding action 1 s, and repeat when you return to the starting point. Do 6 groups of training intensity, 4-6 times in each group.

Now, if you are worried about how to exercise the brooch, you might as well practice the above three movements. The key is to master the above three training skills, so as to improve the efficiency of exercise and help trainers to practice perfect chest muscles in a short time.