It is an open secret in the fitness circle that all fitness enthusiasts want Schwarzenegger's chest muscles. As the most powerful boss in the fitness circle, Schwarzenegger is the idol of almost every fitness enthusiast, especially his huge and full chest muscles, which makes everyone in the fitness circle drool (especially his sister). So how can we train chest muscles as plump as Schwarzenegger?

Today, Bian Xiao brings you a complete set of chest muscle training books that Schwarzenegger is using. First of all, let's learn about the composition of pectoral muscles. When it comes to chest muscle training, ordinary fitness enthusiasts will think of flat bench press and dumbbell bench press. Yes, this is one of the best exercises to train the chest muscles, but if you want to make the chest muscles look more full and stylish, you must train the chest muscles in all directions.

The first action, barbell bench press, of course, if you are still a fitness white, then flat bench press is an action that must be trained. First of all, you should develop the latitude of pectoralis major, and then cooperate with up-and-down oblique bench press.

GIF format

In the second movement, dumbbell bench press is the same as barbell bench press, and dumbbell bench press is also divided into upward inclined bench press and downward inclined bench press. Dumbbell bench press can better stretch chest muscle fibers, fully stimulate deep muscles, and have a full pumping feeling.

GIF format

The third action is the training of upper chest muscles.

Inclined lifting on the gantry, light weight, multiple groups, mainly training the upper part of pectoralis major, so that the upper part of your pectoralis major protrudes into your throat.

GIF format

The apparatus is inclined to bench press, which mainly trains the upper part of pectoral muscle.

The fourth movement, parallel bars arm flexion and extension, leans forward and elbows open during training, which can effectively train the lower edge of chest muscles.

GIF format

The fifth movement, chest muscle suture, instrument clamping, barbell pushing and dumbbell flying birds are all excellent training methods for chest muscle suture.

GIF format

When you train the pectoralis major with these comprehensive movements, the upper, lower and middle seams of the pectoralis major will be fully trained. Are you still worried that pectoralis major is not full enough?

Of course, although we can't train Schwarzenegger's huge pectoralis major, these trainings can make our pectoralis major full and strong enough.