Today, I will arrange a set of perfect chest muscle training movements for you, which can help you train every part of the chest muscle in a very comprehensive way and make the chest muscle fully stimulated. This set of movements can strengthen the pectoral muscles from every part, so that every part of the pectoral muscles can be fully stimulated.
The method used in this chest muscle training program is very special and there are many movements. Every part of the chest muscle is arranged with several movements for strengthening, which is suitable for people with training foundation to try. If you are a novice in fitness, you can refer to the form of each movement (except the first movement) and control the movement absolutely perfectly. Whether using medium weight or heavy weight, absolute full-range exercise and full-range control can make the pectoral muscles contract more fully and control slowly during exercise.
Do 3-5 groups for each action (each action is assigned a different number of groups, which is explained in detail in the action analysis), with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between actions (recommended).
It is very important to warm up fully in your own way before formal training, and you must complete it.
Action 1, do 4 groups, stand on the fitness chair and do reclining push with barbell, and choose the appropriate weight that can be controlled. This action must be done next to the bench press (it is convenient to hold the barbell). It is best to put a yoga mat on the back of the fitness chair and do it standing. The body leans on the backrest of the fitness chair, and the weight used gradually increases, and each group does 12.
Actions 2 to 6: Do 1-2 groups for each action. Take the angle of the fitness chair as the standard. Every time the angle of the fitness chair is changed, as an action, the angle of the fitness chair is gradually raised from the straight angle (Figure 3).
Action 2: Do bench press with dumbbells, and the weight used will gradually increase, and each group will do 12-8 times. The movement will move all the way to the lowest level, then push it up and control it slowly.
Action 3: Use dumbbells to do push-ups (the angle of the fitness chair changes, pay attention to the angle of the fitness chair), and the weight used will gradually increase, and each group will do 12-8 times.
In action 4, the dumbbell is used to do upward reclining push (the angle of the fitness chair changes, which is different from that in action 3), and the weight used is gradually increased, and each group does 12-8 times.
Exercise 5 uses dumbbells to do upward reclining push (the angle of the fitness chair changes, which is different from Action 4), and the weight used is gradually increased, and each group does 12-8 times.
Action 6, do two groups, use dumbbells to make flat birds, and the weight used will gradually increase. Do 15- 12 times in each group, and exercise and control the whole process to make the movement as slow as possible.
Action 7: Make two groups and use dumbbells to make flat birds. This action puts two barbell pieces under the flat fitness chair (changing the angle), and the weight used gradually increases. Do 15- 12 times in each group, and control the movement throughout.
Action 8: Make 2 groups, and use dumbbells to make birds that tilt upward. The weight used is gradually increased, and each group does 15- 12 times, and the whole movement is controlled.
Action 9: Do two groups. Use dumbbells to pull up the bent arms on the flat fitness chair, and the weight used will gradually increase. Do 12- 10 times in each group, and move the dumbbells throughout the action.
Action 10, do 2 groups, and use your own weight to do arm flexion and extension on the parallel bars. The weight used is constant, and each group has done enough until the force is broken.
Action 1 1, do 2 groups, stand and clamp the chest with the rope of gantry+handle (the rope is fixed at a high place), this action should cross the rope (at the highest point), and the weight used will gradually increase, and each group will do 15- 12 times.
Action 12, do two groups, stand with the rope of gantry+handle to clamp the chest (the rope is fixed at the low position), and the weight used will gradually increase, and each group will do 15- 12 times. This action is as high as possible when the arm moves up to clamp the chest.