The pectoral muscle can be divided into three parts.

Shangzhongxiao

In order to get a good figure, we should focus on practicing the muscles in the upper and middle parts. Too much practice in the second half can easily lead to sagging pectoral muscles, hehe.

In order to help you effectively grow your chest muscles, here are some efficient exercises, including bench press exercises and bird exercises.

Difficulty 1: upper part of pectoralis major

Practice method: Tilt the barbell upward and bench press.

I have never been interested in flat bench press, because flat bench press will stimulate the toe of deltoid muscle too much. Upward oblique bench press can exercise the upper chest muscles well.

Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle.

First, do 20 light-weight warm-up groups, and then go all out to do three formal training groups, 6 ~ 8 times in each group, and each group must be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. The highest point should reach the position where the elbow joint is locked, but don't stay. In other words, when the barbell is lifted to the highest point, it will be put down immediately to keep the movement smooth.

Difficulty 2: inside of pectoral muscle

Practice method: sitting posture equipment clips chest.

As a multi-joint compound action, this action can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles.

I usually only do a group of heavy exercises for this action, with 6 ~ 8 moves in the whole process, plus one or two borrows. I suggest you do 3 groups. If your gym doesn't have heavy hammer series strength equipment, you can find other similar equipment instead.

Difficulty 3: lateral pectoral muscle

Practice method: Dumbbell bird

Flat plate and upward inclined dumbbell bird are the best exercises to develop the lateral side of pectoral muscles. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles.

In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.

Special instructions

The exercise methods I introduced here not only make up for the weak parts left by my early bodybuilding career, but also promote the development of my chest muscles in a more perfect direction.

Maybe you think that bodybuilders and professional bodybuilders are essentially different, but in fact they have a lot in common. Their goal is always to train the size and quality of muscles as soon as possible. This is my advice to you. It depends on what you do.

Number of practice groups

Tilt the barbell upward and bench press 3 * 6 ~ 8.

Sitting posture apparatus clamp chest 3 * 6 ~ 8

Flat dumbbell bird or upward inclined dumbbell bird 3 * 6 ~ 8

First do a group of 20 small weight upward barbell bench presses as a warm-up.

Every time you practice your chest, you must practice it every 24 hours to give your muscles enough time to rest and recover. The key to practice is not the amount of stimulation, but the depth of stimulation. You must be exhausted every time, that is, you must use all your energy to breastfeed. I wish your friends success.