1. The composition of the pectoral muscle determines the sequence of movements.

Fashionable and plump breasts can be achieved through one or two or more movements, which is related to the distribution of muscle fibers in pectoralis major:

The starting point of the upper pectoral muscle is located at the clavicle, the starting point of the middle pectoral muscle is located at the pectoral rib, the starting point of the lower pectoral muscle is located at the thoracoabdominal junction (the upper part of the anterior wall of the rectus abdominis sheath), and the stopping point of the pectoralis major muscle is the crest of the greater tubercle of humerus.

The main function of pectoralis major is shoulder adduction, pulling the arms inward from both sides of the body until they meet at the front side of the body. In this process, the elbow is constantly approaching the body, and the muscle stop point of the pectoral muscle is constantly approaching the starting point, thus completing the contraction of the pectoral muscle.

2. How to arrange the order of chest muscle training?

1. Thoracic muscle comprehensive training

Flat push can maximize shoulder adduction and has a good training effect on the whole pectoralis major muscle, especially the middle chest. The representative movements are flat bench press and push-ups.

Push-ups are the golden action of equipment training pectoralis major muscles, and push-ups are the best choice for unarmed training. These two actions can strengthen the thickness of pectoralis major and make pectoralis major more clear.

Recommended action:

① Barbell bench press

② Dumbbell bird

③ Push-ups

2. Upper chest training

If you do a lot of bench presses, but rarely do upward training, you are more likely to have a decline in the shape of your chest muscles and a chest shape that is not full.

Compared with flat training, upward oblique chest push can better stimulate the upper chest, outline the muscle lines at the upper end, form a transition between the chest and shoulders, and the overall circumference is more prominent.

Recommended action:

① bench press on inclined dumbbell.

(2) The instrument is pushed up and down.

3 downward inclined push-ups.

3. Lower chest training

Different from the training of upper chest and middle chest, lower chest training requires higher shoulder joint mobility and often needs to control the falling range. Therefore, instruments and fixed instruments are good choices.

Recommended action:

① Push the chest obliquely on the instrument.

② Flexion and extension of parallel bars.

3 upward inclined push-ups.

3. How to adjust the training sequence?

In the initial training, flat bench press and ordinary push-ups were used to find the sense of chest muscle strength.

After skilled movements, change the body angle, do more "low frequency and heavy weight" upward tilt bench press, expand the area of chest muscles and enrich the width of chest muscles.

Arrange lower chest training movements according to your own situation, and do more "light weight and high frequency" training with the aim of shaping.

According to the weakness, choose the appropriate action for targeted stimulation.

4. These skills make chest muscle training more efficient.

1. Find your chest muscles. The rhythm of your movements is very important: you need to slow down your movements.

When most people lie flat or push-ups, the speed of push-ups is too fast, which is not conducive to the stability of scapula, so there will be shoulder forward exploration, and explosive push-ups will weaken the feeling of chest muscles;

Putting it back too fast is another mistake, which will accelerate the inertia of weight, increase the burden of shoulder joint and weaken the effect of muscle contraction.

In the early stage, the quality of chest muscle training should be given priority to, and the speed should be controlled to ensure muscle contraction. In the middle and late stage, you can use skills to hit the bottleneck to push up more weight.

2. Stretch more and relax more to ensure the range of activities.

Too much practice and heavy weight of pectoralis major and pectoralis minor will make pectoralis major and pectoralis minor in a state of tension and gradually limit the range of motion.

In order to avoid chest muscle tension, relax the chest muscle after training and in daily life to avoid muscle fiber tension.

The way to relax is simple. Find a door frame with the big arm horizontal and the small arm close to the door frame. Stretch forward gradually, and slowly pull open the chest muscles.