I can't help it, but as a professional bodybuilder, I have to have a good figure. I looked for various ways to train, and finally I tried the best one myself. The most important thing is to carve the lines of the pectoral muscle with dumbbell birds, which can make the middle seam of the pectoral muscle more obvious and highlight the three-dimensional sense.
Stick to the dumbbell bird for a month, one bird a day 100, and it will also have a good effect! However, this is not recommended for beginners, because the flat dumbbell flying bird is difficult and needs strong arm strength as support, and it will be more effective if the chest muscle thickness has a certain basic amount.
Let's talk about how dumbbell birds do it first. First, we put the dumbbell on our thighs, then we lie down, put the dumbbell on our chest, then push it up, and then bend it slightly to the elbows of the birds on both sides to feel the force.
At the same time, the big arm is slightly close to the chest to achieve the effect of clamping the chest, then the two arms are pulled back until they can't move, and then slowly lean toward the middle. Each group does 8~ 12RM, one day 100, around 10 group, which can almost achieve the effect of exhaustion.
The advantage of being a dumbbell bird is that it doesn't have a fixed trajectory like a butterfly machine. You can adjust your movements yourself. As long as you feel that the power is good, you can do whatever you want, but you must be careful not to stretch. Being a bird is easy to stretch the biceps brachii, so we must pay attention here, and at the same time, the shoulders should be retracted and the shoulder blades should be tightened to protect the shoulders from being injured by excessive leverage.
Dumbbell birds can not only exercise the middle seam of our chest muscles, but also help us carve the outer edge of the chest and the place near our deltoid muscles, so that the general outline of your chest can be shown and the three-dimensional sense can be multiplied.
However, as we said before, the practice of dumbbell flying birds is mainly aimed at people with weak pectoral muscles. For example, some people have good chest muscles and gain weight quickly, so they don't need to practice sewing too much. As long as it is the thickness of bench press, the three-dimensional sense of chest muscles is also good. If you want a better three-dimensional effect, you have to practice the middle seam.
As long as you do it carefully, and then eat protein-rich food every day, your chest muscles will still grow quickly. I used to feel inferior and I could never train my chest muscles, but I persisted and finally got it, so don't lose heart, come on!