Because the main strength of chest muscle training is the triceps brachii, not the chest muscle itself, such as the main training movements of chest muscle training, bench press, flying birds and other movements, the main strength is the triceps brachii, so you must practice the triceps brachii first to practice the chest muscle. Practicing arm strength not only improves the quality of your chest muscle training, but also has a significant impact on the training of other parts of you.
Improve your overall training quality, and the strengthening of arm strength can directly enhance the protection of shoulders. As we all know, the shoulder is a very fragile part, especially the shoulder joint, which can not only bear heavy weight, but also be easily worn out. If the basic strength of the trainer is not enough, the trembling of the body during training will increase the pressure on the shoulder joint and aggravate the wear of the shoulder joint.
In fitness training, there are not a few trainers who are injured due to shoulder wear. This may happen to many people. When doing bench press or other movements, as long as the instrument used is slightly larger, there will be a dull pain inside the shoulder joint. In fact, this is all caused by increased pressure and wear of the shoulder joint. To avoid this situation and shoulder wear, we should strengthen the strength training of shoulders and arms at the beginning of training. In fact, when practicing chest muscles and back, shoulders are involved and exert their strength. For example, when you do bench press training, your deltoid toes will also exert force, and when you practice your back, your deltoid toes will also exert force.
So when you do some movements, if you use a heavy weight, although these movements are not shoulder training movements, the shoulders will also participate. When the weight exceeds the bearing range of the shoulder, it will increase the wear of the shoulder. Therefore, it is suggested that beginners in into the pit should strengthen the basic strength of some parts before carrying out weight-bearing training. Otherwise, it will increase the probability of accidents in training. When you strengthen the basic strength of your arm, the basis of this training accident is directly reduced.
This set of action combinations for everyone's pectoral muscle and triceps brachii training is very suitable for novice training. For beginners, it is a great action, whether it is to improve the basic strength or to be familiar with the action. This combined training group has 6 movements, each movement is done in 3-4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Action 1 chest muscle training action, self-weight push-ups, 60 people do a * * *, 3 groups.
Action 2 chest muscle training action, bench press and flying bird alternately, this action is alternately completed by bench press and flying bird, and each group does 10 times.
Action 3 chest muscle training action, Smith machine flat bench press, each group 10 times.
Action 4 chest muscle training action, barbell bench press, each group does 10 times, and this action focuses on the training of chest muscle suture.
Action 5: Triceps brachii training action, Smith's arm flexion and extension, each group 15- 12 times.
Action 6: Triceps brachii training action, flexing and stretching triceps brachii with rope, each group (each side) 15- 12 times.