① Tilt the dumbbell upward and bench press to exercise the upper chest.
Methods: Lie on your back, put dumbbells directly above your shoulders with your hands, put your feet flat on the ground, keep your back straight and lean against the inclined plate, tighten your abdominal muscles and straighten your neck.
Essentials: When lifting, you should follow a triangular trajectory, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be smooth and smooth, paying special attention to the squeezing of the pectoral muscles, and the movements should be slow when recovering.
Number of groups: Use dumbbells with proper weight, and do 3 ~ 4 groups, each group 10 times. Rest 1 min.
② Flat dumbbell bench press exercises the middle part of the chest.
Methods: Lie on your back on a flat plate with your feet flat on the ground, and the distance between your feet is slightly narrower than your shoulders. Hold your chest out, arch your back slightly, and keep your hips in contact with the flat. You'd better have a companion to help you pick up the dumbbell and control it.
Essentials: Take/kloc-0 deep breaths each time to prepare your body. Pick up the dumbbell, forcibly contract the pectoral muscle at the apex, and accurately pull the dumbbell to the sternum with the latissimus dorsi. Keep your chest upright and imagine that your chest meets the dumbbell half-way. When the dumbbell bottoms out, the chest muscles should feel fully extended. The contraction and extension of pectoral muscles are like squeezing rubber bands intermittently with weight.
Number of groups: try to make 3 ~ 4 groups, with appropriate weight, intermittent 1 min.
③ Lower chest exercises with downward inclined dumbbell bench press.
Methods: Lie on your back at 30 -40 degrees on the lower inclined plate, keep your back straight, put dumbbells on both sides of your ribs with your hands, put your feet flat on the ground, lean your back straight against the inclined plate, tighten your abdominal muscles and straighten your neck.
Essentials: Keep the dumbbell within the control range during the whole movement, and the movement is slow and steady, so as to avoid covering the weight and affecting the training effect. Focus on your chest muscles and stay strong.
Number of groups: Use dumbbells with proper weight, and do 3 ~ 4 groups, each group 10 times. Rest 1 min.
(4) The chest card exercises the inside of the chest muscles.
Methods: Stand in the center of the retractor frame, adjust the cable length, and hold the horseshoe stool to clamp the chest.
Key points: lean forward slightly, pay attention to control the action when opening, squeeze the pectoral muscle as much as possible when closing, and pause the peak contraction. Although it is generally required to separate hands when touching, it is actually better to do cross movements. Don't do low-frequency re-stretching, so as not to damage your shoulders.
Number of groups: generally do 3 ~ 5 groups, each group is 8 ~ 15 times. Rest 1 min.
⑤ Dumbbell bird exercises lateral chest muscles.
Methods: Lie on your back, stick the stool on your hips and shoulders, and put your feet flat on the ground. Hold the dumbbell close to your chest, palms facing each other, and then lift the dumbbell upward, with your arms basically straight.
Essentials: Elbows are slightly bent, and dumbbells are slowly lowered to both sides. At the lowest point, the upper arm is basically at the same level as the bench, and the elbow is bent about 90 degrees to fully stretch the chest muscles. Put the dumbbell down slowly and inhale at the same time. Don't rush for success. Raise the lower edge of the rib to stretch the pectoral muscles as much as possible, pause when reaching the bottom, and then slowly drive the dumbbell to do the "flying bird" action backwards and upwards, and return to the starting position.
Number of groups: make 3 groups of light weight, each group 10 ~ 15 times. Rest 1 min.
Six push-ups.
Wide distance push-ups: When doing push-ups, the distance between your hands should be as wide as possible. When doing push-ups, your hands should be 90 degrees inward, which is roughly equal to the width between your elbows. This can increase the width of your chest muscles and prevent accumulation.
Push-ups: the method is to lift your feet, let your head be lower than your feet, and do push-ups. Your hands should be 90 degrees inward, which can effectively strengthen the upper muscles of the pectoral muscles, make the pectoral muscles look plate-shaped, and still use a wide distance. Also, it is best to put your hands up, such as push-ups, or put some books under your hands, so that your body can fall under your hands and your chest muscles can be fully stretched, which is very helpful to improve the shape of your chest muscles.
Number of groups: Do 3 groups, and each group is exhausted. Rest 1 min.
⑦ The parallel bars bend and stretch.
Methods: The legs naturally bend, the feet overlap, the back is round, the body leans forward, and the body relaxes and droops. Don't deliberately hold out your chest, give more tension to your chest muscles and keep your chin close to your chest; Make the lower part of pectoralis major perpendicular to the ground.
Main point: bend your elbow to the lowest point, and then take a deep breath. When breathing, support your body with your arms. Then inhale when you fall, and then practice again and again.
Do three groups, and each group will be exhausted. Rest 1 min.
In addition to training, stretching and static shaping are also very important for chest muscle exercise, that is, don't be idle during rest between groups and stretch the target muscles. And static forming. It should also be noted that diet and rest are equally important. To supplement protein, eat more fruits and vegetables, eat less high-calorie and high-fat food, and get enough rest. The interval between exercises should be at least 48-72 hours.
In addition, many people practice chest muscles in this way, ignoring the lesson of chest muscle modeling. The pectoral muscle is a big muscle with different positions, which is divided into upper chest, middle chest, lower chest, inner chest and outer chest. Doing the same training all the time will only reach the same angle. If you want to build beautiful chest muscles, you need comprehensive training and you can't ignore the details.