The upper part of the pectoral muscle is difficult to practice, which is also the decisive factor in determining the prescription of the pectoral muscle. If you want to develop the square chest muscles, the upper chest is essential. Touch it with your hand to see if your chest muscles are concentrated in the lower part, and there is no or little upper part.
Set the angle of the swash plate to 30 degrees to achieve a better posture to stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle.
Preparation posture: lie on your back on the inclined plate, 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.
Action essentials: follow a triangular trajectory when lifting, 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. The action rhythm is "3-0-2" seconds. Try not to pause (only at the top or bottom if you need to pause a little).
Second, the flat dumbbell bench press exercises the middle of the chest
Preparation posture: 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.
Action essentials: Take 1 deep breaths to prepare your body. Pick up the dumbbell and leave it at the apex of the heart to contract the chest muscles, and use the latissimus dorsi to accurately pull the dumbbell to the sternum. 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.
Control breathing when dumbbells descend. Stay nervous, don't relax, and get ready to push dumbbells. When the dumbbell leaves the chest, push the barbell upward in the direction of your feet like a downward oblique push. This technique can avoid pulling the chest muscles and shoulder muscles.
Number of groups: Try to do 3-4 groups with appropriate weight. 1 group does not need perfect shape, try to do 15 times. The last two groups tried at least 10 times, and finally 1 group tried to be exhausted. Adopt the rhythm of "3-0-2": put down the dumbbell for 3 seconds, don't stay at the lowest point (0 seconds), and lift the heavy object for 2 seconds. Breathing between groups 1 ~ 2 minutes.
Third, tilt down the dumbbell bench press to exercise the lower chest.
Preparation posture: lie on your back at 30 -40 degrees on the lower inclined plate, keep your back flat, put dumbbells on both sides of your ribs with your hands, put your feet flat on the ground, keep your back straight against the inclined plate, tighten your abdominal muscles and straighten your neck.
Action essentials: Push the dumbbell to the position where it almost touches, make a short stay, contract at the highest point, and then slowly and steadily descend to the initial position.
Fourth, the chest clamp clamps the chest to exercise the inside of the chest muscles:
Starting posture: stand in the center of the puller frame, adjust the cable length, and hold the horseshoe stool with your hands to do chest clamping.
Action essentials: 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 too much low-frequency re-stretching to avoid shoulder injury. Generally, do 3 ~ 5 groups, 8 ~ 15 times in each group.
Five, dumbbell bird exercises the side chest muscles
This is an ideal exercise for shaping a perfect chest shape. It can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues. Can make the human body feel strong stretching and contracting movements.
Preparation posture: supine, hips and shoulders on the stool, 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.
Action essentials: the elbow is slightly bent, and the dumbbell is 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.
push-up
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.
Flexion and extension of parallel bars arm:
The flexion and extension of the parallel bars arm is an excellent action to shape the square chest muscle. Deeply liked. This action can effectively practice the lower and outer edges of the pectoral muscle, so that the pectoral muscle presents a beautiful plate shape, which is very beneficial to outline the lines of the outer and lower edges of the pectoral muscle. If you want your chest muscles to have clear boundaries, you should do more parallel bars arm flexion and extension. Combine these two movements, and your chest muscles will develop towards the best shape.
Finally, don't forget:
In addition to training, stretching is also very important to make muscles look better, that is, don't be idle during the rest between groups and fully stretch the target muscles.