The first step: correctly estimate your current level. Are you a beginner without any training experience? Or have you accumulated some practice, but you still need to improve it further? Trainers at any level should always examine their gains and losses in training so as to adjust their training plans in time.

Step 2: Choose an exercise. What we need to do in this step is to choose the right action to shape the chest muscles. The types of exercises can be divided into bar, dumbbell (free weight) exercises, equipment exercises, stretching exercises and weight exercises, and each category has many specific exercises. You can choose one of the above four exercises first and use them to form your training plan.

It is best to include (at least) two exercises (bar, dumbbell bench press or chest press) in the plan, and each exercise adopts a different angle. For example, if you do a flat barbell bench press first, then you'd better do other upward or downward tilting exercises. This principle also applies to behaviors such as birds. If you want to train a full and bulging chest muscle, you must follow the basic principles: master the appropriate training frequency and stimulate the chest muscle from different angles.

Due to the unique physiological structure of the chest, efficient training must include exercises that can train the upper, middle and lower parts of the chest muscles. This goal is not difficult to achieve. What you need to do is to train two basic chest exercises from different angles-bench press and flying birds.

Step 3: Determine the number and times of practice. No matter what level of practitioners, the total number of groups in each chest training should generally be controlled within the range of 10- 14 groups. Your goal is to keep the intensity of each group of exercises high, and every 1 group will be exhausted. The definition of "exhaustion" here means that 1 action can no longer be completed under the premise of maintaining the correct action specification.

The number of repetitions in each group plays a key role in any training plan. The best number of bodybuilding training is 6- 12. The greater the weight, the fewer the corresponding times (6-8 times), which is used to increase muscle volume; Smaller weights correspond to more times (10- 12 times) to improve the shape of muscle details.

It should also be noted that the rest time between groups should not be too long. If the rest time is too long, the temperature of muscles will decrease, and then the best working condition will be lost. If you rest for 30 seconds, you can start the next group exercise of 1, so don't wait for 40 seconds. The longest rest time between groups is two minutes.

The interval between training the same muscle should be 5-7 days, so that the muscle can fully recover, and then there will be "excessive recovery".

Step 4: Use the pyramid weight gain rule. This training pattern can start with light weight and high frequency, and gradually increase the weight and reduce the frequency every 1 group, effectively stimulating deep muscle fibers. In fact, this has played a role in warming up gradually, and the pyramid rule is helpful to consolidate the movement technique and develop the ability to control the weight balance. With the pyramid weight gain as a guarantee, you can achieve deep exhaustion more effectively in the final 1 reorganization.

Step 5: Update the training plan in time. In order to ensure the long-term ideal effect of the training plan, some new contents should be added to the training plan from time to time.

Chest training course: elementary course

Barbell exercise is the most important and basic exercise to increase muscle mass. The movement range of barbell practice is relatively small, so it is necessary to stimulate the whole chest muscle from different angles (up and down) and use different grip distances to achieve better results.

Caution: Avoid using the rebound of barbell in the chest to push up the weight. If you can't lift such a heavy thing, you'd better reduce the number of barbells or lift them less.

1, flat barbell bench press (exercise the whole chest, deltoid muscle and triceps brachii)

Lie flat on the bench with your feet on the ground naturally. Adjust the front and back position of your body so that your eyes are directly below the bench press barbell. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press. Slowly lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.

2. Lower oblique barbell bench press (exercise lower chest, deltoid muscle and triceps brachii)

Lie on a downhill training stool at 30-45 degrees. The grip distance is slightly wider than the shoulder. First, lift the barbell vertically to the ceiling. Slowly lower the barbell to the lower edge of the nipple until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.

Dumbbell exercises Dumbbell exercises need more balance and coordination to control weight than barbell exercises. Another feature is that the action range is large, which can fully stretch the muscles.

Note: When beginners do the following actions, it may be difficult to master the balance and the actions are not coordinated enough. It is best to ask for protection.

3, flat dumbbell bench press (exercise the whole chest, deltoid muscle, triceps brachii)

Lie flat on the training stool and hold dumbbells in both hands. Straighten your arms, lift the dumbbells, palms facing each other. Slowly lower the dumbbell until the upper arm is parallel to the ground. Then push the dumbbell back to the starting position, and so on. Pay attention to the process of pushing up, and ensure that the dumbbell pushes up vertically and does not deviate.

4, flat dumbbell flying birds (exercise the lateral and medial pectoral muscles)

Lie flat on the training stool, hold the dumbbell with both hands and raise the palms relative to each other. Open your arms and slowly lower the dumbbell to your sides along the arc trajectory until your upper arm is parallel to the ground. Then go back the way you came, and so on.

Musical instrument practice is suitable for beginners and injured trainers. The instrument can provide a stable action route, so that the practitioner has no worries about the stability of the action and focuses on the load.

Note: Do not lock the elbow joint when lifting weights. This can keep the muscles tense and improve the training effect.

5. Push the chest with an upward or downward inclined instrument (exercise the upper or lower chest, deltoid muscle and triceps brachii)

Adjust the height of the chair so that the handle points to the upper or lower part of the pectoral muscle. Hold the handle outward with your palms and put your feet flat on the ground. Stretch out your arms and lift the weight. Return to the starting position, and so on.

6. Sitting posture chest push (chest, deltoid muscle and triceps brachii during exercise)

Sit up straight in your seat with your back close to the backrest. Grasp the handle at the middle chest height and push the weight forward. Slowly return to the starting position, and so on.

7, Smith machine flat bench press (exercise chest, deltoid muscle, triceps brachii).

Lie on a flat training stool with your shoulders facing the barbell bar of Smith machine. The grip distance is slightly larger than the shoulder width. Put down the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.

The practice of using a distractor can stimulate the whole chest muscle from many angles, especially for birds, which can produce unique effects.

Note: When doing the exercises of the stretcher, we should not only pay attention to the process of muscle contraction, but also pay attention to the process of muscle extension. Control the speed when slowing down and keep it stable.

8. Flat-plate stretcher birds (exercise the lateral and medial pectoral muscles)

Lie on the flat training stool between two low-tension pulley tensioners, hold the D-shaped handle with both hands, with palms facing each other. Elbows are slightly flexed, and arms are clamped upward along an arc until hands are close together. Then return to the starting position along the arc, and so on.

9. Stand with your chest out (exercise the outside and inside of your chest muscles)

Stand between two high pulley tensioners, hold the D-shaped handle with both hands and palm down. Open your arms and bend your elbows slightly. Then put down your arms inward, like hugging a tree. Then return to the starting position along the arc, and so on.

In training, because the trunk leans forward at different angles, the exercise parts are also different. Exercise the upper part of pectoralis major when the trunk is at 45 degrees to the center of gravity; 30 degrees, in the middle of exercise; Exercise the second half at 15 degrees.

Practicing self-respect has changed almost every movement of this sport, and the effect will be slightly different. You can practice anytime and anywhere without going to the gym. Beginners master the basic movements first, and then increase the difficulty of practice.

Precautions: Before strength training, it is best to do aerobic exercise and stretching to warm up muscles to prevent injury.

10, push-ups (chest, deltoid, triceps brachii during exercise)

Arms straight, hands on the ground, shoulder-width apart. Legs straight, feet together. Slowly lower your body so that your chest is almost on the ground. Return to the starting position, and so on.

1 1, wide push-ups (exercise side pectoral muscle, deltoid muscle and triceps brachii)

Arms straight, hands on the ground, slightly wider than the shoulder 15 cm. Legs straight, feet together. Slowly lower your body so that your chest is almost on the ground. Return to the starting position, and so on.

Chest training course: advanced training course

Barbell Practice Experienced bodybuilders like barbell practice, which is more suitable for heavy weight training.

Note: Keep a wide grip. A wider grip (at least wider than the shoulders) can exercise the chest better.

12, barbell sit-ups and pull-ups (exercise the whole chest)

Lie on your back on a flat training stool and grab the barbell with your hands on your chest. Put the barbell behind your head until you feel a clear chest pull. Pull up the barbell slowly, return to the starting position, and so on.

13, upward inclined barbell bench press (exercise upper pectoral muscle, deltoid muscle and triceps brachii)

Lying on an inclined training stool, the grip distance is slightly wider than the shoulder. First, lift the barbell vertically to the ceiling. Slowly lower the barbell until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.

14. Back-hold flat barbell bench press (exercise the middle part of pectoral muscle, deltoid muscle and triceps brachii)

Lie flat on the bench, hold the barbell with both hands (the tiger's mouth is outward) slightly wider than the shoulder, and take the barbell off the bench. Slowly lower the barbell until it almost touches the middle of the chest muscles. Then push the barbell back to the starting position, and so on.

15, bench press with upward inclined stretcher (exercise chest muscle, deltoid muscle and triceps brachii)

Lying on a 30-degree upward training stool between two low pulley Zhang Liqi, holding the D-shaped handle with both hands and palms facing each other. Keep your elbows and shoulders at the same level, then pull up and put your hands close to each other. Slowly return to the starting position, and so on.

Self-esteem exercises can improve strength, balance and coordination.

Note: Choose a fitness ball with proper size and weight, and check whether it is firm or not.

16, fitness ball push-ups (exercise the whole chest, deltoid muscle and triceps brachii)

Hold the ball with both hands, straighten your legs, put your feet together, and pay attention to balance. Lower your body so that your chest is almost on the ball. Quickly return to the starting position, and so on.

17, transposition push-ups (exercise the whole chest, deltoid muscle and triceps brachii)

The left hand is supported on the pedal, the right hand is supported on the floor, and the rest are the same as the starting posture of the basic push-ups. Push the body to the left with explosive force, so that the left hand touches the ground on the floor and the right hand is supported on the pedal to complete the process of body displacement. Alternate left and right, and so on.

18, high-five push-ups (exercise the whole chest, deltoid muscle and triceps brachii)

Take the starting position of basic push-ups. Slowly lower your body, almost to the ground, then prop up your body with explosive force, and hit the ground with your hand after high-five in the air. Repeat like this.

Stretching is an important part of training, which can increase muscle elasticity.

Chest stretch

This exercise can be done with the help of a fixed vertical plane.

1. Take an upright posture, so that the palms, forearms and elbows rest on the fixture, and the elbows are horizontal with the shoulders or slightly at the bottom of the shoulders. The elbow angle is about 90 degrees.

2. Lean forward slowly, lean slightly to the left at the same time, and hold your head high.

3. The contraction of the right upper back muscles (right upper trapezius muscle and posterior deltoid muscle) increases the tension of the right chest muscle.

4. Hold for 20-30 seconds, and then switch to the other side. Repeat 2-3 times on each side.

Shoulder and chest extension

1. Cross your fingers and put them behind your head. Elbows spread back.

2. Lie on your back on the fitness ball and support it with your upper back, shoulders and head.

3. The upper back muscles contract, the elbows are further opened to the ground, and the chest is supported. Feel the tension in your shoulders and chest.

4. Hold 10-30 seconds. Repeat at least 2-3 times.