This training is to exercise your chest muscles from all angles, including 4 regular movements and 2 squeezing movements. Each action is done in 4-5 groups, each group is 10-15 times. The “pyramid†method is used to increase the weight during the whole exercise. The rest between each group is about 30 seconds. This set of actions takes about 45-60 minutes. . Chest training should be practiced at least once a week, and your chest muscles will have a more three-dimensional effect.
Action 1: Upright dumbbell bench press
The main target muscle of this movement is your upper chest muscles. During training, pay attention to the process of lifting and lowering the dumbbells. Focus on your upper chest muscles instead of your arms and shoulders.
Action 2: Parallel bar arm flexion and extension
This action is mainly to exercise the lower chest muscles, so your body should lean forward slightly, the elbow joints should be locked at about 35° on both sides of the body, and pay attention to your energy under the chest muscles during training. If the torso is vertical, it is mainly to exercise the triceps, so pay special attention to the importance of the angle.
Action 3: Flat Barbell Bench Press
Although this action is familiar to many fitness enthusiasts, I still want to emphasize a few key points here: when you lie down, your legs are naturally placed on the sides of the stool, do not deliberately go to your hips, not to Put your feet up on the stool, which will put you at risk of losing balance. The back is also naturally attached to the stool, do not bow back, so your back may be pulled. To prevent shoulder injuries, stretch the chest muscles and the active shoulder joints each time you complete a group.
Action 4: Rope Flying Birds
The rope bird is the best chest muscle stretching and contracting action. The two feet stand before and after, the body leans forward slightly, the arm is pressed to the front of the chest muscles, and a slight pause at the peak can obtain a stronger pumping feeling.
Action 5: Horizontal upper chest press
For this action, you need a fitness machine that can move the side independently. Sit in the chair and turn your body to the side to squeeze the middle of your chest and upper chest.
Action 6: Before standing
This exercise can make your chest muscles fully congested. Put your hands on the chest and hold the barbells together, keep the chest squeezed and push forward. The chest muscles are tight throughout the process.
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