In training, the chest can be divided into upper chest, middle chest and lower chest. Therefore, if you want to have a full chest, you must carry out complete and comprehensive training. Below we will teach you a few tricks to help you create a perfect chest shape.
The first action: tilt the barbell upward and bench press.
This movement is trained to our upper chest. The main point of the action is to land your feet naturally, hold the barbell with both hands, shoulder width or slightly shoulder width, and sink your shoulders and clip your chest. If the scapula is not tightened, the deltoid toe will lend strength. If it is not clamped, the triceps will lend its strength. After lifting the barbell, slowly lower it directly above the collarbone, and then push the barbell quickly. Pause 1 to 2 seconds. Repeat. Don't leave your back and hips when doing the action.
The second action: flat dumbbell bench press
Flat bench press is a multi-joint compound exercise, which can continuously use all the muscles of our upper body, especially the chest. Lying flat on the chair and stool, your feet naturally step on the ground. When exerting force, the chest, shoulder joint and arm are clamped inward. Hold the dumbbell at the palm root, push it until the arm is almost straight, pause for 1 to 2 seconds, and then slowly put it down until the chest is completely opened. Say it again.
The third action: the gantry clamps the chest.
This action mainly exercises the middle seam of our pectoralis major and the outside of the chest, which has a very good effect on shaping our entire pectoralis major. First, hold the handle with both hands, step forward with your feet, lean forward slightly, hold your chest out and sink your shoulders, and keep your wrist stable. When exhaling, the chest will pull the front of the body surrounded by the handle forward, pause 1 to 2 seconds for peak contraction, then slowly restore the chest control when inhaling, and then repeat the training. The weight chosen for this action does not need to be too large.
The fourth action: flat dumbbell bird
The key point of this action is that the angle of elbow joint is basically fixed, which can avoid elbow joint injury due to excessive pressure. Hold the dumbbell with both hands and draw a semi-circular arc to the left and right, keep the arm at a fixed angle, and the angle between the upper arm and the trunk is less than 90 degrees, then recover along a fixed trajectory, pause the palms of both hands 1 repeat the action after 2 seconds.
The fifth movement: parallel bars arm flexion and extension.
This action is very effective for stretching pectoralis major muscles and flexibility, but it is not recommended for beginners, and it needs enough strength to complete. Hold the lever with both hands, straighten your arms to support your body in the air, inhale and bend your elbows, so that you can lower your body to the vertical position between the big arm and the small arm, and then exhale to lift your arm and restore its original position. When practicing chest, you can exercise pectoralis major slightly forward, and the more vertical your body is, the more you can exercise triceps.
According to this plan, I believe you can find the strength and feeling of your chest soon, so the plump chest muscles are not far from you. Girls should not neglect chest training. Practicing your breasts will make you more upright and confident. Come to the gym to practice. A good figure awaits you.