Five best chest muscle training moves, now people are more and more aware of the benefits of fitness, whether from the aesthetic or their own health, exercising chest muscles is also very good. Here are five best chest muscle training moves for everyone.
Five best chest exercises 1 flat barbell bench press
Basic and super practical movements, the practice of flat barbell bench press can create the overall dimension of the chest. When flat barbell bench press activates chest muscles, both birds and chest clips can get twice the result with half the effort.
Action:
1, lie on your back, step on the ground naturally with your feet, and adopt a wide grip method, that is, your hands are slightly wider than or shoulder-width.
2. Remove the barbell from the bench press, slowly put down the barbell, and stop when the barbell is slightly away from the chest.
3. Push up quickly until the arm is almost straight, and then do the next group after a pause.
Key points:
1, don't lift your hips and waist off the stool and relay as little as possible.
2. In the process of pushing up the arm, pay attention to whether the force used on both sides is the same, and keep the barbell always in a horizontal state, so as to ensure the symmetry of the chest.
Downward inclined dumbbell press
It is not enough to have a flat barbell bench press. The downward inclined dumbbell bench press is a good way to exercise the lower part of pectoralis major, and also has a good exercise effect on triceps brachii and deltoid toes.
Action:
1, downward sloping dumbbell bench press is to change the position of the stool on the basis of dumbbell bench press. The trunk is at an angle of 15-25 degrees with the ground, and the head is lower than the trunk.
2. Push the dumbbells to the position where they are almost in contact with each other, make a short stay, perform peak contraction, and then slowly and smoothly drop to the initial position.
Key points:
1. Keep the dumbbell under control during the whole movement, and move slowly and steadily. Don't covet that the weight will affect the training effect.
2, focus on the chest muscles, keep the chest muscles.
Flat dumbbell bird
Birds can give you more chest muscles, which can play a good role in practicing the outside of the chest muscles.
Action:
1. Lie on the dumbbell stool, raise the dumbbells with both hands, and keep the elbows slightly bent.
2. Slowly put down the dumbbell and show the action of drawing an arc.
3. Bend your arms 90 degrees to avoid elbow strain.
Key points:
Dumbbell birds must ensure the coordination and unity of movements. Don't let one side be standard and the other side be deformed, which will affect the asymmetric development of both pectoral muscles.
Flexion and extension of arm
Seemingly simple, in fact, the upper arm flexion and extension helps to exercise the chest.
Action:
1. Hold the parallel bars with both hands, support your arms on the parallel bars, with your head upright, your shoulders propped up, your torso and upper limbs perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees.
2. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position and the arms are propped up to recover.
Key points:
1, slowly reduce the speed, as far as possible.
2, the body should not shake at will, to maintain balance.
push-up
An effective way of self-weight exercise, you can try to do it once 100 times, take a break if necessary, and strive to complete the specified number of times.
Action:
1, keep your body in a straight line from your shoulders to your ankles, put your arms on your chest, and the distance between your hands is slightly wider than your shoulders.
2. Lower your body completely and keep your chest as close to the ground as possible.
Key points:
If you find it difficult at first, you can land on your knees first.
Five Best Chest Muscle Training Actions Two Sewing Parts in Chest Training
First, the supine dumbbell bird
Lie on your back on a narrow stool (20 ~ 25 cm wide), hold the bell with both hands, and the included angle between the forearm and the 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, imagine holding a big beer barrel, professional star Melvin.
When I did this action, I kept saying in my heart, hold on! Grab it!
In this action, except that the included angle between forearm and forearm is 135 degrees, the whole arm shape should be round, and the wrist should be slightly retracted and enclosed. 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 main exercise is the shoulder deltoid toe, which has little effect on the chest muscle suture.
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 clips the chest
The advantage of butterfly chest clamp is that the tension on the pectoral muscle is constant and will not change with the change of arm position. Because it can be taken away.
bridge
Type action, and make the elbows touch, so that 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. adopt
bridge
Type action, that is, only the upper back is attached to the back 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. This action is characterized by fully squeezing the upper chest to make both chest muscles stand.
Get up, of course, this is what we really want. Do 3 ~ 5 groups, 8 ~ 15 times in each group.