chest muscles? How to practice big? How to practice full? Today the coach will share my plan for training my chest muscles. If you want to train your pectoral muscles well, just follow me!
Incline dumbbell bench press
basic movements, relatively demanding, difficult, mainly above the inclined board, training the upper abdomen.
Force attention points: when the waist and abdomen core are tightened and elongated, and the upper chest is high, the elbow joint and forearm are always perpendicular to the ground.
Try to straighten your arms when the force reaches the point, and try to ensure that the elbow joint is 90° when you are underneath.
It is not recommended to lower too much. The flexibility and flexibility of each person's joints are different. If it is safe, keep it at 90 °Strength is enough.
Incline Smith bench press
difficulty will be slightly reduced, to ensure that the incline dumbbell bench press, supplemented when the force is close to exhaustion, higher safety without protection.
Action Essentials: As with the dumbbell bench press, the core is tightened, the abdomen is elongated, and the chest is raised. When applying force, the elbow joint is always vertical to the ground. The entire barbell is aimed at the upper bundle of the pectoralis major muscle.
Flat Bird + Push-ups
There is no rest between the groups, and the difficulty coefficient is relatively higher. The super group training method is used to combine the two movements. Flat Bird's assisting muscle group is the biceps. When exerting force, the target The main muscle group is pectoralis major.
, but when doing a bird, the brachii three do not exert force, but the biceps brachii does not exert force;
and push-ups do not exert force on brachio two, but brachial three exert force. Therefore,
puts the flat bird and push-ups together, and the chest is always exerting force, which can stimulate the chest force more effectively and ensure the output of exercise.
The flying bird has the same body posture as the previous two. The abdomen is elongated and the chest is raised. The entire arm is always vertical to the ground along the route of movement. Note that the angle of the elbow joint should be kept at about 120° when the bird is controlling outwards. .
gantry lower chest + parallel bar arm flexion and extension
is mainly for the middle and lower chest, including the force of the outer edge of the chest
gantry lower chest movement standard is also the same as the previous actions. When putting up, the angle of the elbow joint is still as vertical as possible. When putting down, try to straighten your arms and straighten your chest so that the chest is fully tightened. Tight, pay attention to the force training of the parallel bars arm flexion and extension, the three heads participate relatively more. When
is not moving, you can let your foot push up slightly. Under the premise of moving, try not to let your feet exert too much force.
In addition, during the bracing of the elbow joint, do not divide too much on both sides, try to clamp the elbow at 45°.
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