Views: 124 Author: Site Editor Publish Time: 10-14-2024 Origin: Site
We all know that fitness people like to exercise their breasts the most, push one group if there is nothing to do, fly two groups when there is nothing to do, and clip three groups when there is nothing to do. Therefore, fitness boys generally train their chest muscles the best!
If a boy wants to be a walking hanger, he has to train his chest muscles. With fleshy pectoral muscles, the clothes can be held flat and accentuate your body lines!
Blood can flow and heads can be broken, but chest muscles must be practiced!
If you want to quickly abuse the big breasts, don't miss the following set of the most classic chest bombing actions!
A total of nine movements, each chest training day can choose 5 movements, each movement to do 15 times/four sets, 30 seconds of rest between groups, remember to stretch after practice!
Flat bench press
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Push the chest diagonally
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Supine straight arm pull-up
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Butterfly machine clamp chest
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Up-sloped birds
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Parallel bars arm flexion and extension
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High rope birds
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Incline push-ups
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Low rope birds
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What are you waiting for
Hurry up and get your chest
Let's pump a full of blood
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For advanced trainers, after the above movements have achieved a certain effect on the pectoral muscle stimulation, if you want to refine your pectoral muscles and make it more perfect, then everyone will try the following movements on the basis of the above pectoral muscle movements!
1. Reverse grip barbell bench press with an incline up
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Action analysis: The reverse grip barbell is slightly wider than the shoulder, an artifact of upper chest training, because the reverse grip arm has an external rotation action, the stimulation of the upper chest will be amplified a lot, the weight is medium, and there is no need to pursue large weights like the flat barbell bench press. If you can't control the free weights well, then it is recommended that you use a smith rack to practice.
2. Barbell plate chest push
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Action analysis: Hold the barbell plate with both hands and push it up, which is a very unique action, which can not only stimulate the growth of the pectoral muscles, but also stimulate the middle seam of the chest to shape the chest shape.
3. One-arm dumbbell bench press
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Action analysis: It is always more difficult to complete the action unilaterally than to complete the action bilaterally, because it is necessary to mobilize the core strength to control the stability of the body, more muscles of the body will be involved, and the training effect will be greatly improved.
4. Stand and push up the mine frame with both arms
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Action analysis: This equipment itself is not very common, but its training effect is very good, it can improve the imbalance of unilateral training very well, and the safety factor is high, it is no problem to practice alone, and the weight does not need to be very large, as long as the core is stabilized and the force is good.
5. Flat dumbbell rotary bench press
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Movement analysis: Rotate your arms in the process of pushing up, and form a reverse grip posture at the highest point, a bit similar to Arnold presses, so that the training effect will be twice the result with half the effort, and you need to start practicing with small weights.
