Bian Xiao has compiled a set of perfect systematic training methods for upper, lower and middle seams of pectoral muscles, which can help you improve the overall training of pectoral muscles systematically and effectively. Many bodybuilders lack systematic training when training chest muscles, and the muscles they train are very unsightly and shapeless. Often the middle part of the pectoral muscle is prominent, and the edges of the upper and lower pectoral muscles are weak.
More importantly, many bodybuilders almost practice chest muscle suture, which makes the whole chest muscle have no line beauty. Therefore, bodybuilders must not neglect the training of chest muscle suture when training chest muscles. Although it is difficult to train the chest muscle suture, when the chest muscle suture is trained, your chest muscle will be very stylish.
This chest muscle training program is mainly aimed at strengthening the upper chest, lower chest and the middle seam of chest muscle. Distinguish and train every part of the chest muscle. For this training plan, it is suggested to use the method of gradually increasing the weight to complete each movement, from medium weight to large weight, and gradually increase. Incremental training can achieve better deep muscle stimulation and make muscles stronger and denser. (Heavy weight refers to the weight that you can control by yourself, and you must never use the weight that you can't control during training.)
The following four chest muscle strengthening exercises should be done in 4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Warm-up action, warm-up with elliptical machine, lasting 10- 15 minutes. Warm-up is very important for fitness training and must not be ignored. Warm-up can quickly activate and awaken the whole body muscles and avoid training. Cold start? Physical injury caused by training.
Action 1, do push-ups with Smith machine, and train with the method of gradually increasing weight. Do 15-8 times in each group, and contract slowly to fully stimulate the muscles. Fitness people must pay attention to the extent of weight gain during training, and don't add too much weight at a time.
Action 2: Do upward tilt bench press with dumbbells and train by increasing weight. Do 12-8 times in each group, and pay attention to the inclination of the fitness chair during training.
Action 3: Complete the bending and stretching of the parallel bars arm with the barbell piece as the load, and train by gradually increasing the weight. Each group does 12-8 times, without dumbbells.
Action 4: Stand, bend over, hold the chest from a height with ropes and handles, and do incremental weight training. Each group will do 15-8 times.
Bodybuilders must pay attention to that during training, every movement should be contracted slowly, so that muscles can be fully exerted and stimulated, so as to achieve the best muscle gain effect and avoid accidental strain caused by too fast movement.