Take stock of the strongest and most complete secrets of chest muscle training. When we are in fitness, we should know the most suitable fitness method and know how to exercise, so as to achieve the ideal effect. Let's take a look at the strongest and most comprehensive chest muscle training tips and find out!
Take stock of the strongest and most complete secrets of chest muscle training 1 1. The upper chest is not developed enough, which is obviously different from the middle and lower chest.
1, ramp bar, dumbbell bench press, why do some people practice for a long time and the effect is not obvious? Explain that the action needs to be improved,
First, we should pay attention to the essentials of action and get rid of the habit of doing bridge bench press, otherwise it will become an approximate flat bench press, and the practice part will drift to the middle and lower chest.
Second, if the whole exercise is not effective, you can consider half-way exercise, and at the same time, focus on the upper chest and increase the weight appropriately, and ask your peers to protect or help.
Third, if the barbell effect is not good, dumbbells can be used as the main ones. There is a trick: when the dumbbell descends, you can turn your wrist slightly to make the route slightly C-shaped, so that a component force can be generated in the tangential direction and added to the cross section of the upper chest. The key point is to focus on the cross section of the upper chest, imagine the tendon bursting and congestion well, and strengthen the training effect.
2, horizontal bar dumbbell press, not wearing a belt, each group carries 6-8 times. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle.
3. Recumbent recommendation. Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The key points of action are: when putting down the barbell, put the barbell bar on the neck, focus on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.
4. Push-ups. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.
Second, the improvement of chest muscle suture is not obvious.
The middle seam of the professional master's chest muscle is like a line, narrow and deep. In order to deepen the chest seam, the muscles near the chest groove must be set up. The key is to fully squeeze the pectoral muscles, so that the pectoral muscles on both sides are fully close and convex in each movement.
1, the straight arm instrument clamps the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".
2. Step over the stretcher, stand under the stretcher frame, hold the handle with both hands to do chest clamping, and fully cross your arms without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, and each group is subject to 8- 12.
3, narrow grip bench press. You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results.
Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys.
Third, the method of increasing the thickness of pectoral muscle.
Pay attention to the following points when increasing the thickness of pectoral muscle:
First, don't always train according to your accustomed weight. Once a group of exercises exceeds 10- 12, it is necessary to consider increasing the load. The regulation mechanism of human body is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be solved relatively easily next time. This can make the muscles thicker and bigger.
The second is to increase the range of motion as much as possible, which plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the degree of stretching and contracting of muscle fibers, and the stronger the stimulation. The effect is naturally much better than the action with limited amplitude.
The third is to do more heavy upper body movements. For example, hard pull, standing posture recommendation and so on. These actions not only improve the circumference of the upper body in an all-round way, but also promote the thickening of the chest muscles.
Two main actions of thickening pectoral muscles
1, barbell bench press: In addition to the regular 8- 12 exercises, we should regularly arrange heavy training days to break the physical fitness with heavy load or even overload. Do the general movement 4-6 times, and do the limit weight 1-3 times. The total number of groups is 8- 10.
The limit group is divided into 2-3 groups, and the rest between groups is 1 minute and a half to 2 minutes. Then arrange one or two other actions. For example, do 12- 15 times, and finally do 1-2 group with high magnification (15-20 times), which can give consideration to deep muscle fibers, make muscles highly congested, and form a good complementary effect with heavy exercise training.
2, dumbbell flat bench press: In addition to the normal landing posture, you can also deliberately put dumbbells near the waist to increase the chest and stimulate the lower chest. Start with a lighter weight, get used to it slowly, and then increase the weight accordingly after getting used to it. The lower limit is to try to do it about eight times.
Fourthly, the shaping of block shape.
In addition to the reasons mentioned above, such as upper chest, middle seam and thickness, there are several intuitive reasons why the shape of pectoral muscle is not ideal. The width of pectoral muscle is not enough, especially the lower side margin is narrow, and the lower chest droops too much or is not developed enough. Under normal circumstances, the overall outline is not clear enough.
To increase the width of chest muscles, barbell supine press should be held wide. You may not be used to it at first, but you will soon get used to it. The wider the grip distance, the stronger the stimulation to the lateral edge of the pectoral muscle, which can fully open and stretch the pectoral muscle.
The lower side is too small, so you can adjust the position of the bar drop to make it close to the lower chest. When doing dumbbell bench press, the landing position can be deliberately lowered, which is true for supine birds, whether dumbbells or tensioners. In addition, push-ups on the top of the head can also improve the lower edge of the pectoral muscles. Hands should be supported on the lower side of the body, and a certain weight can be added to the back.
If the lower chest drops too much, if it is not the cause of obesity, it is mainly caused by too much downward reclining. The advantage of downward oblique bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest drops too much when standing normally. So don't overuse this action.
In order to improve the clarity of the whole chest muscle contour, the following techniques can be used:
1. Modeling training is interspersed between each group of movements, mainly focusing on the lower chest clamping and chest expansion, because the chest muscles have been completely congested and exposed after a group of equipment exercises. At this time, shaping and tightening muscles can make the chest contour more prominent. Can strengthen the whole line.
2, strengthen the outline in action, such as. Birds on a stretcher, do peak contraction and hand contraction when pushing the chest while sitting 1-2 seconds. Strengthen the contour of chest muscles.
3. Use independent weights to do multiple groups of exercises. 12 times the isolation weight can completely focus on the essentials of action, which is very important for shaping the contour of chest muscles. Sometimes in order to strengthen the effect, one class can only do one action.
Counting the strongest and most complete chest muscle training secret 2 The chest is the most eye-catching part in front of the human body. Fashionable breasts are one of the signs of good figure for both men and women. Men's strong and developed chest muscles will appear very powerful. Although women's chest muscles are not as developed as men's, they can make their breasts naturally tall and straight through a certain degree of training and try their best to fight against the sagging problem caused by time.
Chest training is also an important part of strength training, which will certainly bring all the benefits of strength training into play, such as improving metabolism, accelerating fat burning, delaying aging and so on. On the other hand, as an important part of the body, the chest is given the same attention as other parts, which will make the whole body harmonious and even.
Therefore, no matter from which angle, chest training can not be ignored. In the actual chest training process, the whole chest should also be considered, and the upper, middle and lower parts of the chest should be practiced evenly. At this time, we can focus on different parts of the chest for targeted exercise from the perspective of changing the inclination of the body.
Here are seven kinds of chest exercises that can stimulate the chest muscles in all directions. Because the lower chest can be easily exercised in other sports, there is no specific exercise method for the lower chest. If it is not necessary, you can exercise your chest in an oblique way.
Action 1: Flat barbell bench press
The main muscle group: middle chest, and the secondary muscle group: triceps brachii.
Lie on your back on a bench with your knees bent 90 degrees, your feet on the ground, and your back waist slightly arched, keeping the natural curvature of your spine and tightening your gluteus maximus. Hips and shoulders are attached to the bench, and the barbell bar is held slightly wider than the shoulder width. The barbell bar is located at or slightly below the nipple, and the elbow joint is at a 90-degree angle. Move the barbell to the top of the collarbone, put it down after a short pause, and keep your hips close to the bench during the whole movement.
Action 2: Uphill barbell bench press
The main muscle group: upper chest, and the secondary muscle group: triceps brachii.
Adjust the height of the stool to about 30 degrees, and hold the barbell with both hands slightly wider than the shoulders; Step on the ground with your feet, tighten your hips, tighten your abdomen, lower your shoulder blades so that your upper back is flat on the stool to inhale and hold it, and move the barbell directly above your collarbone. Adjust your breathing and slowly descend to the upper edge of the pectoral muscle. After the barbell is separated from the body for about 1~2 cm, the bottom stops, and it is pushed up just above the collarbone, and the upper back is still flat on the stool. Squeeze the upper chest
Action 3: Flat dumbbell bench press
The main muscle group: middle chest, and the secondary muscle group: triceps brachii.
Lie flat, knees bent, feet on the ground, hips tightened, abdomen tightened, shoulder blades retracted and sank so that the upper back lay flat on the stool, and the forearm lifted the dumbbells on both sides of the body vertically; Lift the dumbbell in the chest and move the upper arm close to the middle of the body; At the highest point, the elbow bends slightly, stops for a while, the shoulder always retracts and sinks, and the forearm is always perpendicular to the ground, and then drops to the same height as the chest at the lower edge of the dumbbell, and then rises again after a pause.
Action 4: Dumbbell bird on the flat ground
The main muscle group: middle chest, and the secondary muscle group: deltoid.
Lie on your back, hold dumbbells in both hands, palms facing each other, push up and straighten your arms, and support them above your chest. Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent. The dumbbell descends until the muscles on both sides of the chest feel fully stretched and the upper arm descends below the shoulder. When the dumbbell falls, inhale, hold the bell to restore and exhale.
Action 5: dumbbell bird leaning upward
The main muscle group: upper chest, and the secondary muscle group: deltoid.
Lie on your back on a stool with an inclination of about 30 degrees, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. Hold the dumbbell with both hands and fall to both sides in parallel. Elbows are slightly bent. When the dumbbell falls to the muscles on both sides of the chest, the chest exerts force, and the forearm rotates outward, making the upper arm close to the middle of the body. In the falling action, after squeezing the chest 1 s, the shoulders always shrink backwards and sink.
Action 6: Push the chest with instruments.
Major muscle group: chest, minor muscle group: triceps brachii and shoulders.
Sit on the chest pusher and choose the right weight. Keep your back close to the seat back, put your feet on the ground, hold the handle with both hands and palm down. Elbows open to both sides, forearms forward, then arms straight forward, slowly bend, hands backward, and inhale at the same time. Pay attention to the control when you return until the chest is stretched to the limit. Then quickly straighten your arms, push your hands forward and exhale at the same time.
Action 7: Butterfly machine clamps the chest.
Exercise the separation degree of thoracic groove
Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to open your arms too much, so as not to hurt your shoulder. Not too heavy. Pause for 3 seconds during adduction, and keep your elbow joint backward and outward, not downward, during the action of fully squeezing pectoralis major.
Exercise 8- 12 times each time, 3-4 groups each time, 2-3 times a week.
Pay attention to the control of peak contraction and centrifugation during the movement, and consciously squeeze the pectoralis major muscle in every movement.