If bodybuilders want to break through this training bottleneck period and let their muscles continue to grow, they should often change their training movements to make their muscles unable to adapt, and add heavy stimulation to break through the training bottleneck period. If you don't improve your chest muscles after training for a long time, or you are used to training, you can use this set of training movements for irregular stimulation training.
Of course, this chest muscle plan does not recommend that you use it every time. Just doing chest exercises like this will give you more freshness and different stimulation. In order to make your chest muscles uncomfortable, you can choose to use it every 2 months or 1.5 months. Sometimes change is for better improvement. If a man wants to enhance his charm, he must practice his chest muscles. The pectoral muscle is a man's best business card, and the broad pectoral muscle will bring great charm to men at any time.
The following six chest muscle training movements, each movement is done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, stand and push the chest with a rope. This action must lean forward at a certain angle, and it is not to pinch the chest, but to push the chest forward alternately on both sides. The weight used is very large and the weight used is gradually increasing. Each group (each side) does 12-8 times.
Action 2: Stand and push your chest with a rope. This action must also be done with both hands. Push the chest forward, clamp it inward during the push, and use a large weight. The weight used is gradually increased, and each group does 12-8 times.
Action 3, this action is done on an inclined fitness chair with dumbbells of appropriate weight. Hold the dumbbell in your arm, put it down at a certain angle, keep the angle between the big arm and the small arm, and move up and down in this posture, so as to feel your chest muscles more and let the chest muscles exert their strength. Do it 3-4 times (refer to Figure 4), then rotate the arm to the lower side (refer to Figure 5), pause for 1-2 seconds, and then return to the previous position. Repeat in each group.
Action: Use your own weight to do push-ups. This action depends on the barbell bar/Smith bar, and the weight used is constant. It should be noted that when doing push-ups, the body descends to a certain extent (there is a certain distance from the bar when approaching it), keep this distance and move left and right, and move back and forth for 4-5 times, and do 3-4 times in each group.
Action 5: Do push-ups according to weight. This action is still done by barbell bar/Smith bar, but when doing push-ups, the thighs will move and change, and the body will twist to a certain extent. Do one pectoral muscle for each movement, and do 15- 12 times in each group.
Action 6, hold the chest with elastic band when standing, or use TRX training rope. This action should be noted that while holding the chest with elastic belt, the body should lean forward. Elastic belt put it back, and the body will follow it back to the starting point, with the same weight, and each group will do 15- 12 times.