If the exerciser can't practice the pectoralis major well, it won't have any good effect on the overall shaping of the whole body, because the pectoralis major is not wide and full, so it can't form a stereoscopic visual complement with the deltoid muscle and arm of the shoulder, and form an uncoordinated stereoscopic line aesthetic feeling as a whole, which makes the muscles in the three parts very isolated, unable to form a sense of synergy, thus losing the aesthetic feeling. Therefore, when training the pectoral muscles, exercisers must train the upper thoracic muscles to make them full. After the upper pectoral muscle is full, the lower part of the lower pectoral muscle and the middle part of the pectoral muscle can be prevented from growing too high, so the whole pectoral muscle will look very deformed, so bodybuilders must pay attention to this.
This time, the training plan of pectoral muscle is completely aimed at the upper part of pectoral muscle, and the selection method is very special. The fullness of the pectoral muscles depends more on the upper chest. If you don't know how to practice/choose the upper chest movements, you can choose some movements in this training plan to strengthen the upper chest. If you are a newcomer, it is not recommended to use the movement 1. Anything else will do. Strengthen the upper chest, make the whole chest muscle more perfect, and feel its strength more. Weight, quality and strength are not the only important things in chest muscle training.
As for chest muscle training, we can do muscle augmentation training in the early stage to increase the dimension of chest muscle, but when the chest muscle has a preliminary shape, we need to pay attention to chest muscle shaping training. At this time, if you don't pay attention to shaping training, then muscle growth will? What a mess? The part that shouldn't be thick is in the back, and the part that shouldn't be bulging is in the drum, so the shaping training in this period is very important, and you should control the expectation of muscle safety to grow.
The following five upper chest exercises are performed in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended). It is very important to warm up fully in your own way before formal training, and you must complete it.
Action 1, do oblique bench press with barbell. Note that this action is to connect the barbell, and it must be done next to the bench press (convenient to hold the barbell). The angle of the fitness chair should be very inclined, and it should be done standing, mainly in the position of the upper back. It is not recommended to use large weight, but medium weight, which should be completely controlled. The weight used should be gradually increased, and each group should do 12-.
Action 2: Tilt up the dumbbell bench press, based on the angle of the fitness chair. Every time the angle of the fitness chair changes into an action, the angle of the fitness chair gradually decreases from the angle with large inclination to the angle with small inclination. Because they all have inclined angles, they are all dumbbell bench presses with upward inclination. Do two groups at each angle, and the weight used will increase gradually, and each group will do 12- 10 times.
Action 3: Push the chest with the fixing device, and choose the fixing device to strengthen the upper chest. This action starts from one side and is completed by an ultra-subtraction group. After completing 10 times, each side will continue to reduce a certain weight without rest to complete this action 10-8 times, making it a group 1.
Action 4+ Action 5 form a super group-use dumbbell 12-8 times to complete action 4 and do it directly without rest-Action 5: complete the bird leaning upward without load until the exhaustion is 1 group.