There are two basic exercises in chest training: flying birds and bench press. In the bird's action, the outstretched arms make the contraction force of dumbbell and pectoral muscle intersect in the chest with a certain "hug action". In bench press, barbells and dumbbells are pushed upward away from the chest. In this process, in addition to the main strength of pectoral muscles, the strength of deltoid toe and triceps brachii is also mobilized. Basic bench press is done on a flat bench with barbells. It is a never-ending exercise for bodybuilders and one of the three major movements in weightlifting competition. If the bench press is done correctly, the grip distance is appropriate, and the whole movement is used as much as possible, then all the muscles in the chest will be developed.

But changing the angle of bench press, such as doing this exercise on an inclined stool, will transfer more strength from the middle of the pectoral muscle to the upper part of the pectoral muscle and the toe of the deltoid muscle. I think it's best to incorporate the upward reclining bench press into your training plan from the beginning to avoid the upper tribe of the pectoral muscle behind the middle and lower part of the pectoral muscle. And do a lot of upward oblique bench press, which is helpful to the separation of upper and lower pectoral muscles and plays an important role in the modeling of most muscles.

Like other parts of training, the greater the extent of chest muscle exercise, the stronger the contraction force of muscles, which will eventually produce the largest muscle growth. Therefore, it is very important to expand the pectoral muscles as much as possible, especially when you do flying bird movements, which helps to develop the maximum flexibility, and the increased flexibility will lead to the further development of the pectoral muscles. Therefore, so many excellent bodybuilders are still flexible despite their huge size.

However, if the pectoral muscles are covered on the unremarkable chest, even if it is big, it is not enough, so try to enlarge the chest as much as possible. This can be achieved by making a standard dumbbell bird, but it must be understood that the latissimus dorsi bears most of the pressure during training on the butterfly, so the chest cannot be expanded too much. With the deepening of training, more practice is needed, so I suggest that you add a lot of chest exercises such as dumbbell flying birds and cross-clamping chest in front of stretcher to your training plan, so as not to leave any weakness for the all-round development of chest.

Moreover, with the gradual improvement of training, the design of training scheme should overlap chest muscle training and back training. Therefore, pectoralis major and latissimus dorsi need both contraction and more extension. Therefore, after doing exercises like bench press, you should do pull-ups immediately. This exercise can stretch the chest muscles in the most comprehensive way, and it is also a very time-saving training method. Therefore, when you recover after the first group of exercises, you can practice another muscle, so that the training speed will be much faster and the excess calories will be consumed.

In the advanced training program, we should also pay attention to the development of serratus anterior muscle. The serratus muscle is located on the side of the pectoral muscle. Developing these muscles will show the referee a chest muscle with both quantity and quality.

Second, serratus anterior training

Because the basic function of the serratus anterior muscle is to stretch the scapula forward and rotate it upward. When doing pull-ups, sideways pull-downs, dumbbells and barbell pull-ups after lying on your back, when using the parrot training machine, you exercise the serratus anterior muscle. However, the kneeling posture is more targeted to exercise this part of the muscles. If this part of the area has weaknesses, you can use this exercise. This kind of exercise must be standardized in order to get the best effect.

In the process of pull-ups and supine head stretching the chest and back, the serratus anterior muscle was exercised. Now it's time to consciously separate the serratus anterior muscle and concentrate on making these muscles burn fully. If you want to have a well-developed and high-quality physique, it is impossible for the serratus anterior muscle to do several groups of exercises. Every muscle must be exercised at maximum intensity.

Third, primary and advanced training.

Arnold Schwarzenegger, the seven-time Olympic champion, began his early training with basic exercises-bench press, upward inclined bench press, dumbbell flying bird and parallel bars arm flexion and extension. Four years later, his chest muscles have been highly developed, but the upper chest point is too small, so he adopted an unusual chest training method, that is, in chest training, he practiced oblique bench press first, and then did bench press, flying birds and other exercises after this action was completed, so that he emphasized the practice of upper chest muscles and soon had an effect. Arnold can put a glass of water on his chest muscles when doing side-by-side chest posture.

Through Arnold's rapid development of the upper part of the pectoral muscle, we can easily draw the following two conclusions: 1. When you are full of energy, you will definitely develop these muscles through exercise. This is the so-called priority rule. 2. Changing the original training mode so that the body must train in an unusual way will accelerate the development of muscles, which is the so-called impact rule.

A person's special bones will make some exercises more effective, and vice versa. Some athletes have huge chests and are as strong as oil drums, but their arms are short. If they do normal bench presses, they are not overweight and have little gain. Because of the limited range of motion of the short arm, the chest muscles can't get the kind of exercise they need. Therefore, people of this size usually need to add more upward bench presses or use dumbbells instead of barbells to do bench presses during exercise, which can increase the range of activities. Stimulate the chest muscles deeper. This requirement doesn't mean that you shouldn't do barbell bench press at all, but that you must do more extensive exercises (you can use a barbell with an arc in the middle, that is, a bent bar barbell to do bench press exercises, so that your hands can be further lowered during bench press, thus increasing the range of motion).

Athletes with surprisingly strong deltoid adduction should do a lot of downward reclining exercises when doing chest exercises, which can make deltoid adduction not participate in exertion.

That is to say, we should learn the corresponding adjustment training on the problems involving genetic factors and the advantages and disadvantages of the principle of natural leverage.

Fourth, strengthen training.

In order to improve the intensity, muscle mass and strength of chest training, I recommend the following training:

(1) Do bench press exercises first, 20 times in the first group, and then do 10 times. Gradually increase the weight, so that the number of times quickly moves to 5 times, 3 times and 1 time.

(2) Use only 1, 2 times the weight, and continue to make as many groups as possible (at least 5 groups).

(3) Make the last 1 group lighter, which should enable you to achieve a high number of repetitions.

(4), and then do oblique bench press, the method is the same. After the second training with dumbbell birds, the method is the same.

V. Weak training

Like other parts, you may find that some parts of the pectoral muscle develop better than others. In order to correct this imbalance, we must modify our own training procedures and add more exercises to develop those backward areas.

Here are the exercises to improve each local area:

Upper part of pectoral muscle: 1. Use a barbell or dumbbell to do an upward reclining bench press. 2. Birds tilted upward.

Lower part of pectoral muscle: 1. Do downward oblique bench press with barbell or dumbbell. 2, parallel bars arm flexion and extension. 3. Birds that lean downward.

Intrathoracic: 1. Cross the chest on the chest pliers. 2. Push or fly, and keep the upper end of the action contracting for a few seconds. 3, narrow lying recommended.

Outside the pectoral muscle: 1, dumbbell flying bird, focusing on all-round stretching and large-scale movements. 2, parallel bars arm flexion and extension. 3. Dumbbell bird. 4, dumbbell bench press, the bottom of the action is fully extended, and the push action is only three-quarters of the whole action, so don't let the dumbbells collide.

Chest: Dumbbells and barbells are pulled up at the back. (of supine arms pull-ups)

When there are weak parts in the uneven development of the chest, exercise the chest muscles according to the priority rule. When you are full of energy and physical strength, practice the weak parts first.

But not all parts of this special weak part training are like this. For example, if the inside of the pectoral muscle is a weak area, it is not recommended to make a chest cross on the chest pliers to start training, but pay attention to contracting the inside of the pectoral muscle when practicing chest. At the end of the exercise, you can add some chest clips to do chest cross or other specially designed exercises to exercise the inside of the chest muscles. Similarly, this method can also be used to develop lateral pectoral muscles. During training, you can emphasize this area by putting the dumbbell down a few inches or stretching it as much as possible when doing other chest exercises. Use lower chest or middle chest exercises to deal with this weak area. You don't need to exercise the outside of chest muscles at the beginning of training, just make some adjustments on the basis of the original training. To correct the weakness of the inner or outer side of the pectoral muscle, the most important action to be adjusted is to widen the bench press distance so that the outer side of the pectoral muscle can get concentrated exercise, or shorten the grip distance so that the inner side of the pectoral muscle can get more intense exercise.

When doing bench press exercise, whether a certain area of chest muscle can get more intense exercise is determined by the angle when doing exercise. For example, exercise the upper part of the chest muscles, do three sets of dumbbell press-ups at the angle of 15 degrees, and then do three sets at 25 degrees, 35 degrees and 50 degrees respectively. After doing this exercise, you can feel that you really exercised the whole upper chest, without ignoring any part of the upper chest area.

Barbell exercises generally allow you to use heavier weights, so you can develop the largest amount of muscles and strength. Dumbbell exercises will increase the range of movements, so muscles can stretch more. The practice of badge can be trained from different angles, so the muscle shape can be more developed. The disadvantage of using the exerciser for chest exercise is that the exerciser device can only exercise at a fixed angle, but the disadvantage can be turned into an advantage, that is, using that angle to develop weak areas.

Dumbbell bird is an ideal exercise to develop the lateral side of pectoral muscle. But to give full play to the advantages of this kind of exercise, special methods are needed. Lying on the stool, try to put the dumbbell down, almost touching the ground, and then lift it for three quarters of the distance to stop, so that all the pressure is placed on the outside of the chest muscles.

Dumbbell birds can also be used to exercise the inside of chest muscles. When the dumbbell is lifted straight to the top of the action, the muscles are squeezed together or the dummy crosses slightly to obtain the maximum overall contraction of the inner side of the pectoral muscle.

The development of the inner side of the pectoral muscle is obtained by exercising the upper part of the pectoral muscle, such as lifting barbells with a narrow grip; Another example is the chest pliers across the chest, so that you can cross your arms to tighten the inside of the chest muscles.

The lower slope is used to develop exercises on the lower side of the chest, including lower slope bench press, lower slope dumbbell bird, lower slope chest cross and parallel bars arm flexion and extension.

If your chest muscles seem to disappear when you raise your arms above your head, you can overcome this by doing a series of dumbbell bench presses that tilt upward from different angles. At first, you lie almost flat, and then gradually increase the upward inclination angle until you do shoulder pressing. This will lead to all-round development, even when people raise their arms or do biceps brachii, the pectoral muscles will still protrude.

Some exercises are only used for training weak parts. You don't usually use it for exercise. Therefore, it is suggested that young bodybuilders should not blindly imitate the champion of the gym. They may do some actions from a special angle to deal with a weak area. If you guess that this exercise is a standard exercise and put it into your normal procedure, you will waste a lot of time and energy and hinder your overall progress.

Remember, even if you are training for weaknesses, don't completely ignore other areas of the muscle group. It can increase the movement of weak parts and reduce the training intensity of other parts.

Under normal circumstances, the chest circumference can only be increased in the twenties, but it can be increased after bodybuilding training. This is a matter of time, effort and patience.

Finally, remember that the best way to strengthen the weak parts of the body is to use various impact rules and increase the intensity of training. Do bench press with decreasing method, that is, start bench press with a heavy weight and do it as many times as possible, then let the training partner remove the weight plate from the bar and let the chest muscles do continuous intensive training. You can also use methods such as "strong squeezing times", "rest/pause", "three-quarters exercise"/"alternating group" or any other training method that can produce the required effect.

The method of "aggravating training day" really helps to develop chest muscles to the maximum extent. Once a week, use weights to train the chest, use dumbbell birds to do weights at most 5 or 6 times, use upward oblique pressure to repeat weights 6-8 times, and use heavy and overweight bench press to produce the maximum chest muscle volume and thickness.

Sixth, pre-competition training

Pre-competition training is to separate the existing huge pectoral muscles, which requires a lot of practice movements and updated training rules such as the law of decreasing use and the law of forcing times. In order to make the chest exquisite and perfect, muscular and well-defined, it is necessary to change the diet structure and do numerous modeling exercises, so that the huge chest muscles can develop into first-class high-quality chest muscles. Its practice method: for example, a group of chest clips cross the chest, then the arms are flexed and stretched, and then the birds are supine as a large group, and then 4-6 cycles are repeated. This exercise method is called "three groups", which can deliver a lot of blood to the chest and make the training reach the best state.

When preparing for the game, what needs more attention is that those parts that are rarely noticed suddenly become the main weak links. For example, some bodybuilders only show the stripes of the inner strategy of the pectoral muscle when doing side-by-side chest modeling, but not the stripes on the upper part of the pectoral muscle. This detail is very important in the competition. Therefore, it is suggested that these athletes should overlap two exercises, that is, push up (with barbells or dumbbells) and cross the chest pliers to correct this weak area. This practice method is called overlapping method.

Chezio Oliva, the winner of Mr. Olympia, often lets himself practice in a more arduous way.

He often does three-quarters of the movements. For example, when doing bench press, he pushes the barbell away from his chest and his arm bends slightly to stop. If his arm is not straight, his triceps will not work and his muscles will not rest. After this exercise, the chest muscles are tougher and the lines are more distinct. In other words, if you change the practice method slightly in the pre-training program, your physique will change obviously.

The pre-competition training plan of chest is designed on the basis of "pushing" and "pulling". Combined with chest and back exercises, the muscles will be more completely congested, and the muscles will be really exercised violently, so that they can successfully have the size, shape, lines and separation required before the game.

Overlapping groups, such as weight-bearing pull-ups, supine push-ups and wide grip pull-ups, dumbbell flying birds, curved barbell rowing, etc., can make the back and chest congested at the same time and exercise them at the same time. When flexors move, extensors rest, and vice versa. Moreover, because two opposite muscles are exercised at the same time, each group of back movements helps to stretch the recovering chest to accept the next group of movements.

Let the chest sink deeply-the details of birds Facing the photos of bodybuilders, bodybuilders often have some confusion when admiring: How did such a perfect block form? There is nothing special about their training plan and exercises. Any tips? Yes, they do have the knack, that is, the technical details of the action. In chest training, the middle seam can be described as "difficult in difficulty". The thickness of both sides of the middle seam of the bodybuilder's chest muscle is the same as that of the whole chest muscle, and the middle seam is narrow, just like a line. But people who have practiced for many years tend to get weaker and weaker in the middle muscle, which is inconsistent with the development of both sides. Do the same bird action, why is the effect so different? The reason lies in technical details. The following is a series of articles on technical details. This paper starts with the details of bird movement. 1. Dumbbell birds lie on their backs on a narrow stool (20 ~ 25 cm wide), holding the bell with both hands, and the angle between the small arm and the big arm is about 135 degrees. Don't hook your neck to get your head off the bench to help. When lowering the dumbbell, focus on the chest seam, control the dumbbell to lower slowly by the tension of the pectoral muscles, and at the same time fully inhale and hold out the chest, and the range should be completely in place. When lifting, it is necessary to rely on the contraction of the pectoral muscle to drive the arm to encircle upwards until the dumbbell touches it, so as to avoid excessive participation of the shoulders and back. To make the action more accurate, you can imagine holding a big beer barrel. Professional star Melvin Anthony kept shouting "Hang in there!" Grab it! "In this action, except that the included angle between the forearm and forearm is 135 degrees, the whole arm shape should be circular, and the wrist should be slightly adducted and surrounded. If you only hook dumbbells when your arms are tense and stiff, it is easy to start from your shoulders. Although it seems that you are trying to do the action of a bird, it is actually "the appearance is close to the spirit", and the main exercise is the toe of the deltoid muscle of the shoulder, which has little effect on the middle seam of the pectoral muscle. In order to fully stretch the chest muscle fiber, the weight used should also be moderate, 8 ~ 15 times in each group. The first group should be about 15 times, then do 3 groups of 10 ~ 12 times, and the last group can be reduced to 8 times, and one * * * can probably complete 5 groups. The bird movement is different from bench press. After multiple groups of training, the number of times can be reduced to 1 ~ 3 times, and the effect is still very good. Birds need to stimulate the raphe muscle for a certain number of times. Excessive load not only affects the range of motion and stretching effect, but also easily hurts the shoulder and elbow (professional athletes rarely use it within 6 times, which is difficult to support and has certain danger). During training, some people like to hook their necks and lift their heads off the bench to help. This is a very bad habit. Looking up is bound to make movements on the shoulders, which is not conducive to fully inhaling and holding out the chest. The strength of socket and shoulder is mainly in the shoulder and back, which has little effect on chest exercise. In order to correct this mistake, you can lose weight first, set the number of times at about 12, deliberately experience the correct way of exerting force, and then gradually gain weight after the action is finalized. Second, the butterfly machine pinches the chest The advantage of the butterfly machine pinches the chest is that the tension applied to the chest muscles is constant and will not change because of the change of the arm position. Because the "bridge" action can be adopted, the elbows touch each other, the range of action can be larger and the safety is better. Not only the middle and lower part of the chest seam (the main stimulation area of the lying dumbbell bird), but also the whole chest seam has a strong stimulation effect. Changing the grip form can focus on stimulating the upper part of the chest seam. The correct action is: sit on the stool, hold the handle, and bend your elbow to the baffle. If you sit high or low, you can adjust the height of the stool. The range of motion can be adjusted by the hole positions of the upper two half-moon plates. Take a "bridging" action, that is, only stick the upper back on the backrest plate. When opening, fully inhale, hold out your chest, spread your shoulders back as far as possible, and pay full attention to chest seams. Through control, the pectoral muscles are fully stretched. If you practice in front of a mirror, you should pay attention to the stretching of your chest muscles, so that you can concentrate better. When closing, the elbow baffles should contact each other, pause for peak contraction 1 ~ 2 seconds. This time will feel more laborious, unlike when dumbbells touch each other. We can only make up for the loss of tension by tightening the pectoral muscles as much as possible or separating them a little (don't wait for the arms to be perpendicular to the body plane). The frequency is 8 ~ 15 times/group, and 3 ~ 5 groups are made with reduced weight. In order to better stimulate the upper chest seam, you can change the grip method: straighten your arm like a horizontal lift, rush your eyes forward, and press your wrist or forearm (depending on the length of your arm) on the baffle to clamp your chest. Because the arms can be staggered, the range of motion is also very large. The characteristic of this action is to make the two pectoral muscles "stand up" by fully squeezing the upper chest, which is of course the result we want very much. Do 3 ~ 5 groups, 8 ~ 15 times in each group. Third, the bird of the standing cross stretcher stands in the center of the stretcher frame, adjusts the length of the cable, and holds the horseshoe stool to do the chest clamping action. The correct way is to lean forward slightly, pay attention to the control action when opening, squeeze the pectoral muscle as much as possible when closing, and pause the peak contraction. Some people lean forward too much in order to lift more weight, so that the action of clamping the chest becomes a bird's prone position, which makes the action of stimulating the chest seam become the back bundle of practicing deltoid muscle. The key point of this action is to stretch and squeeze the chest muscles as fully as possible, and the weight used is secondary. Although it is generally required to separate hands when touching, it is actually better to do cross movements. There are two ways to choose when crossing. One is the left hand last time, the next time the right hand last time, so that the position of the left and right hands in a group changes equally. The other is that one group is always in the left hand and the next group is always in the right hand. Because the cross action is much bigger than the touch of the hand, the squeezing effect on the chest seam is better and more exciting. It should be noted that this action is not easy to control because the length of the cable is "flexible", so don't do low-frequency re-stretching to avoid damaging the shoulder. Generally speaking, it is also done in 3 ~ 5 groups, 8 ~ 15 times in each group. 4. The upward inclined bird is designed for upper chest sewing training, which can be divided into dumbbell bird and stretcher bird. The inclined bird on the dumbbell should use an inclined stool with an inclination angle of 30 degrees. If the tilt angle is too large, the tension that should be applied to the pectoral muscles will be lost. When lowering, focus on the position of the upper chest seam, rely on the tension of the pectoral muscle fiber to control the dumbbell to lower, and actively inhale and hold out the chest. When lifting, the contraction force of the pectoral muscles drives the arms to close. Because the arm is semi-suspended, it is difficult to control, so the training should focus on understanding the tension of chest muscle fiber stretching, and complete 3 ~ 5 groups 8 ~ 15 times. Don't carry heavy loads, or your shoulders will be too tense and the whole movement will be deformed. As long as the 30-degree stool is placed in the middle of the cross stretcher, the inclined bird on the stretcher can practice by hanging the chain with movable buckles on the pulley buckles on both sides and adjusting the length of the chain and the position of the stool. The advantage of the stretcher is that the tension on the pectoral muscles is constant, and it will not divert the load due to the inclination angle like the oblique bird on the dumbbell. 1 group had better use about 50% of the maximum load as a warm-up, feel and determine the exercise route, so as not to damage muscles and joints. Generally, it is also done in 3 ~ 5 groups, and the number of times is 8 ~ 15. The technical requirements are the same as those of the oblique bird on the dumbbell. The key point is to feel the stretching of the pectoral muscles and resist the load with tension. The above are the technical requirements for the action of flying birds in chest sewing. In actual training, there are two distinctive supplementary movements, one is the push-down puller with narrow grip, and the other is the push-up with large weight and narrow grip. Narrow-grip tensioners are generally pressed at the end of bird practice or inserted in the middle. The V-shaped handle or rope-shaped handle weighs 6-8 times (1 group after high-frequency warm-up), and are pressed to the bottom to fully resist the load and tighten the chest muscles. At this time, the chest muscles are full of congestion and suddenly erupt, which has a unique effect on the compression of chest seams and the chest contour will be strengthened. The advantage of flat pressing with a narrow barbell is that the weight is much larger than that of dumbbells and tensioners, and the number of times can be reduced to about 6. Although the amplitude is limited, the intensity is much greater. The distance between hands is 2 ~ 3 fists wide for the trainer. If it is too large, it will stimulate both chest muscles and lose the exercise significance of the middle seam of the chest muscle. It will be better to insert some modeling actions in the process of exercising chest muscle suture, such as crab-style chest-clamping modeling and cross-extrusion of two arms, which is very helpful for the shaping training of chest muscle suture.