1, parallel bars arm flexion and extension, do 10 group, each group is exhausted.

When doing this action, you should pay attention to the requirement of chest and arm abduction. More is to let the lower chest muscles exert their strength and drive the body.

2. Push the barbell on the lower inclined plate and do 6 groups, each group is 12. This action is the main action of the lower chest end exercise, which can stimulate the lower pectoralis major muscle bundle well.

3, dumbbell lower inclined plate bench press, do 4 groups, each group 15, this action can exercise the lower bundle of pectoralis major muscles deeper and deeper, because dumbbells do a wider range of actions.

4. The gantry is pulled down obliquely to make four groups, each group is 15. This is mainly to exercise the lower horn of pectoralis major.

As long as you exercise these movements seriously, take a day off without exercise, and keep exercising for a long time, you will see obvious results. Pay attention to diet and rest during training, eat more foods with high protein content, and eat a lot of sugar every day, which is the staple food. Rest should ensure 9 hours of sleep every day, and sleep before 10 at night.

Extended data:

Chest muscles are located in the bottom wall of the chest, connected with the forelimbs, and have shallow muscles and deep muscles, which are divided into front and rear muscles.

The anterior part of the superficial thoracic muscle, also called the descending thoracic muscle, runs down from the sternal stalk to the humeral crest, and this equine muscle can be clearly seen on the chest surface. The posterior part, also called transverse pectoral muscle, extends outward from the sternum to the inner surface of the arm, and cattle and Kyle extend to the forearm. The superficial thoracic muscle can adducte the forelimbs. Pectoralis major originates from the ventral surface of the sternum, adjacent costal cartilage and the front of the abdominal bottom wall.

The proper muscle of the chest wall is mainly intercostal muscle, which closes the intercostal space and is divided into three layers, namely, intercostal internal muscle, intercostal external muscle and intercostal internal muscle. The starting point of the external intercostal muscle is attached to the lower edge of the upper rib, and the fiber goes forward and down to the upper edge of the next rib. The internal intercostal muscle is attached to the deep surface of the external intercostal muscle, the starting point is attached to the upper edge of the next rib, and the muscle fibers are inclined forward and stop at the lower edge of the previous rib.

The intercostal innermost muscle is located in the middle of the intercostal space, on the deep surface of the intercostal internal muscle, and the intercostal blood vessels and nerves pass through it, and the fiber direction is the same as that of the intercostal internal muscle. Intercostal muscle is innervated by 1 ~ 1 1 myenteric nerve.

The intercostal nerve and the upper 1 1 pair of the anterior branch of the thoracic nerve are called intercostal nerve, and the 12 pair of the anterior branch of the thoracic nerve is called subcostal nerve, all of which are accompanied by blood vessels of the same name. The lower 6 pairs of intercostal nerves penetrate into the intercostal space through the deep surface of the costal arch and enter the abdominal wall. Intercostal nerve is directly attached to the intrathoracic fascia and parietal pleura before and after intercostal space.

Intercostal artery and vein, intercostal artery is divided into posterior intercostal artery and anterior intercostal artery, the former is a branch of thoracic aorta, and the latter is a branch of internal thoracic artery in 1 ~ 6 intercostal space or a branch of phrenic artery in 7 ~ 9 intercostal space, which anastomoses in front of intercostal space.

The posterior intercostal artery runs between the upper and lower ribs at the back of the intercostal space and the deep surface of the intrathoracic fascia, runs between the intercostal internal muscle and the intercostal innermost muscle along the intercostal groove in the middle of the intercostal space, and anastomoses with the anterior intercostal artery forward. The arrangement of blood vessels and nerves is veins, arteries and nerves from top to bottom, to the front of intercostal space, and runs inside intercostal internal muscles.

Intercostal vein includes anterior intercostal vein and posterior intercostal vein, accompanied by homonymous artery, and the vein is located above the artery. The posterior intercostal vein is directly injected into azygos vein or indirectly injected into azygos vein through semi-azygos vein and accessory hemiazygos vein; Inject the internal thoracic vein forward through the anterior intercostal vein. 1 and the second pair of posterior intercostal arteries originated from the neck trunk of subclavian artery, and 3 ~ 1 1 pair of posterior intercostal arteries originated from thoracic aorta.

The fascia of the pectoral muscle originates from the clavicle and sternum, and the surface of the foot-stopping muscle is connected with the fascia of the abdominal wall downwards and the fascia of the back outwards. The fascia of pectoralis major and pectoralis major can be separated dully, while the fascia of pectoralis major and pectoralis major remain intact.

The thickness of fascia of chest muscle is about 0.2nun~ 1. 12unn. In the upper part of the pectoral muscle fascia, fine fibrous tissue can be seen connecting the pectoral muscle fascia and the deep layer of the superficial breast fascia, and in the middle and lower part of the foot muscle fascia, obvious vascular nerve perforating branches can be seen passing through the foot muscle fascia and entering the breast tissue.

At the fourth intercostal level, transverse fibers can be seen to connect the pectoral fascia and nipple at intervals, so that the posterior breast space is turned forward here. The medial and lateral sides of the fibrous membrane are fused with the medial and lateral ligaments of the breast respectively.

References:

Baidu encyclopedia-pectoral muscle