For many boys, having shaped chest muscles is very important, so many people will train to have shaped chest muscles. So how to train the chest, I believe some people still know, then, chest training What's the plan? How to make huge changes in chest muscles? Let’s learn about the chest training plan together.
1. Flat Barbell Chest Press
That is, lie down with the left and right hands holding the barbell, distance Be consistent. Keep both hands and wrists in a neutral position to avoid wrist injuries. Lower the barbell to the center position, exhale and then lower it. This action has a great effect on our chest muscles, but at the same time, we should be aware that if the action is not done properly, or if we use too much force, we may be injured, so we must pay attention to protecting ourselves, and also pay attention to maintaining a good heart rate, and adjust well. breathe.
2. Barbell Incline Bench Press
This action also requires the use of a barbell. Doing the incline bench press is the first choice action that can perfectly strengthen the upper chest and must be completed. Control, slowly drop to the lowest speed, and then control the speed and intensity throughout. This action is also relatively simple and easy to learn, and the equipment required is only a simple barbell. If you have a barbell at home, you can actually do this action at home.
3. Chest Clamping
This action can only be done in the gym, because you need to use ropes and handles to do the chest Clamping together, and the rope can be located at our lowest position , this action is performed from one side, and the chest must be clamped upward and in the middle direction. It should also be noted that the control should be maintained as slowly as possible, and the weight used gradually increases. Do 12-12 in each group (each side). 10 times. You can do 3 to 4 groups at a time.
4. Cable machine fly (various angles)
Key points of action: Personally, I prefer to use a cable machine to perform the fly movement because it can maintain tension and reduce the stimulation to the shoulder joint. Although the effect of using dumbbells to do flyes is good, when doing flat dumbbell flyes, for example, the shoulder joints will bear a lot of pressure at the low end, and the dumbbell flyes mainly contract at the peak, and the entire lowering process is not as effective as the tensioner.
The tensioner can be used to perform flying birds from high to low or from low to high. Although the parts emphasized are slightly different, the key points are to imagine that the two elbow joints are about to touch together when contracting at the peak. We won't let them touch each other. Visualization is very important. Of course, you should do it with your chest held high throughout the process. Don’t use your arms and shoulders too much.Use force.
5. Supine dumbbell pull-up
Key points of the action: This action is also one of the rarer actions in the gym. It can generally be done after two bench presses or after Used after a fly. This action is a favorite of Arnold Schwarzenegger. It not only stimulates the pectoralis major muscles, but also exercises the serratus anterior muscles (of course, depending on how you do it, it is also a good action for stimulating the latissimus dorsi muscles). When you pull the dumbbell to the highest point, you should do a good job of contracting your pectoralis major muscles, and then slowly control the dumbbell to lower it down without relaxing for a moment during the whole process.