Exercise chest muscle skills in gym: barbell bench press
① Tilt the barbell upward and bench press.
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.
② Tilt the barbell downward and press it horizontally.
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 until the upper arm is parallel to the ground. Then push the barbell back to the starting position, and so on.
③ Flat barbell bench press
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.
Lie flat on the bench, hold the barbell with both hands outward from the tiger's mouth, with the grip distance slightly wider than the shoulder, and remove the barbell from 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.
Skills of chest muscle training in gym: tension crossing
Stand under the stretcher frame, hold the handle with both hands to do chest clamping, and cross your arms fully without touching each other. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, and each group can do 8- 12.
Exercise chest muscle skills in gym: dumbbell bench press
Dumbbell bench press is to hold the dumbbell and push it up, and the elbow is retracted, while the elbow is clamped and the chest is clamped. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory.
When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't just focus on the support point of the shoulder joint, which will make the bones support the weight of dumbbells, relax the chest muscles and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up.
(1) When doing dumbbell bench press, don't arch your back and hips or hold your breath, which will make your muscles out of control, which is very dangerous.
② While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed chest muscles.
③ At the beginning, the axis of dumbbell should be placed in the middle of pectoralis major above * * 1 cm to make pectoralis major exert its strength. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.
(4) Be sure to open your elbows. When doing bench press, your arms are spread out on both sides of your body, and you can basically rely on your chest muscles to complete the action. When the interval is wide, it mainly exercises pectoralis major, and when the interval is narrow, it mainly exercises deltoid.
Skills of practicing chest muscles in gym: equipment clamping chest
The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can be crossed on the chest, and the amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible and force it to stand up.
To sum up, bench press is an important action to practice chest muscles, while stretching and chest clamping are auxiliary actions. Please use intuition to find the exercise that suits you best and avoid sports injuries.
The secret of men's chest muscles getting bigger
Total chest exercises-parallel bars arm flexion and extension
Practice: Hold the parallel bars with both hands, support your arms on the parallel bars, with your head upright, your shoulders propped up, your torso and upper limbs perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state.
(1) Reduce the vehicle speed to a slow speed and reduce it as much as possible. Don't shake your body at will and keep your balance. Don't do it by swinging your body back and forth.
② Choice of grip distance: The triceps brachii has a narrow grip and the pectoral muscle has a wide grip.
(3) Selection of upper body inclination angle: It is important to practice that the upper body of triceps brachii should lean back and the body is in a reverse arch shape, so that the arm can complete the movement behind the body. Focus on chest muscles and lean forward.
(4) Angle between the upper arm and the trunk: Rear view: Focus on holding the triceps brachii straight, don't be splayed when you put it down, and keep your arms parallel. Focus on practicing chest muscles, and you can stretch them out when you lower them.
Upper chest muscle exercise-upper oblique barbell bench press
Recumbent push will cause excessive adduction of deltoid muscle, while upward oblique push can exercise upper chest muscle well.
Practice: Set the angle of the inclined plate to 30 degrees to better * * * the chest muscles. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted.
① Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.
(2) Over 30 degrees, too much weight will act on the toe of deltoid muscle. People who have seen the gym practicing chest muscle skills will also watch: