This tutorial contains five groups of movements, which can stimulate many beginners to ignore when practicing chest and bomb your chest 360 degrees.
Action 1, barbell bench press
Do 5 groups, 8- 12 times in each group, and rest for 2 minutes between groups.
Beginners should start with barbells when doing bench presses, so that they can better learn the correct posture of bench presses.
Put the bench press chair under the center of the barbell bar and lie on your back on the flat bench press chair to ensure that the following parts are completely close to the chair surface: head, lower back and buttocks.
The legs are naturally separated, the feet are firmly on the ground, and the toes are tightly hooked on the ground to maintain the stability of the whole body.
In order to ensure that novices can feel the force of the chest muscles under the thick fat layer, the palm root grip method can be used.
Align the jaws of both hands with the barbell bar, place the barbell bar at the lower position of the palm, with the thumb and fingertips facing each other, and hold the barbell bar tightly with the other four fingers.
If a novice can't grasp the distance between his hands, he should keep it wider than his shoulders, and then adjust his range of motion after he is proficient. His chest training should not be too narrow.
When you are ready, push the barbell up, take it off the rack, pull it horizontally in the direction of your body, keep it right above your collarbone, sink your shoulders and press it to your chest.
Slowly lower the barbell to the chest, about 1cm away from the body, pause, then push the barbell up a little, tilt it to the right rear position, and return to the starting position.
Action 2: Tilt the dumbbell upward and bench press.
Do 4 groups, 8- 12 times in each group, and rest for 2 minutes between groups.
The best choice to stimulate the upper chest is to choose the right angle, usually 30 degrees, but everyone is different. You can ask an old hand to help you adjust.
Just like the flat bench press above, the body remains stable. Hold the dumbbell with both hands and hold your body with your elbows. Pay attention to control both hands to exert force at the same time and push the dumbbell upward.
At this time, the dumbbell should be located just above the upper chest, close to the clavicle. When the dumbbell is pushed to the highest point, pay attention to the elbow pronation, let the dumbbell get closer and squeeze the chest.
When you resume your movements, move as slowly as possible, control your hands well, and go up and down at the same time. When you can't control it, you can indirectly control your shoulders and stick to the chair surface to ensure the balance of your arms.
Action three, the parallel bars support the body
Do 3 groups, each group 10- 15 times, rest between groups 1 minute.
Stimulating the lower chest muscle and practicing this piece well can strengthen the strength of bench press. Beginners' parallel bars are hard to support themselves, so try to use auxiliary equipment.
Hold the parallel bars with both hands, straighten your body forward, hook your feet together, tighten your abdomen and keep your lower body relaxed.
At the highest point, the elbow is slightly bent, and the attention on the shoulder sinks. Many novices can't control themselves and shrug their shoulders easily. At this time, it is best to increase the weight of the auxiliary and learn the correct posture first.
Control the angle of the forearm, bend your elbow slowly and put your body down. The elbow goes beyond the back of the body and just extends to the muscles along the lower chest. Then pull it up quickly and repeat the process.
Action four, the instrument is clamped on the chest.
Do 3 groups, each group 10- 15 times, rest between groups 1 minute.
The muscles in the chest are the most difficult to practice. It is best to train your chest with equipment, and you can also learn the correct process of controlling your body movements.
The whole person sits completely in the seat, and the hips and back are completely attached to the base and backrest of the seat. Beginners choose the primary weight and learn the correct movements first.
Grasp the two handles of the instrument with both hands, fully open your body, retract your wrist inward, buckle the handle, and keep your elbow at a fixed angle (the reason why you choose the instrument is because it has fixed your elbow, all you have to do is to keep this angle and not retract it).
Push the lever with your palm and clip it in the middle of your chest. Your palms are facing each other, touch, stop for a while, and slowly return to the original position without relying on inertia.
Action 5. A bird climbing a rope
Do 3 groups, each group 10- 15 times, rest between groups 1 minute.
The inner side of the upper chest is the most lacking and easily forgotten part of the whole chest, so making good use of pulleys and rope equipment can practice the chest more comprehensively.
You can sit on the upper inclined board or do it standing. The key is to keep the upper body stable, fix the elbow bending angle, draw a curve from the back position, pull it to the front of your body and continue to pull it up.
During the whole process, the degree of elbow bending is constant, so this movement should be particularly light to prevent shrugging or arm posture deformation, so that the upper chest can not be practiced.