Superset Exercise 1: Flat Bench Press and Chest Clamp with Cable Machine
The flat bench press can make you have the broadest chest muscles.
No other movement can use as much weight to fight the entire chest muscles as this exercise, and no movement can control so many muscles to develop the entire chest muscles. During the exercise, you must use as much weight as possible and expand the range of motion. When lowering the barbell to the chest, the latissimus dorsi muscles should move backward and downward together. When pushing up, you should "stretch your two wings" to allow the shoulders and latissimus dorsi muscles to move together. Help you push your chest muscles together to lift to the top.
When the chest muscles reach exhaustion, immediately use a tensioner (adjusting the weight in advance) to clamp the chest. The arms should be back more than 180 degrees to fully stretch the chest muscles, and use the tension of the chest muscles to tighten the arms. Stay behind for a moment. Then, concentrate the contraction force of the chest muscles and pull in front of the body (minimizing arm force) until the handles of the two hands touch. What I do is to keep my arms straight at all times and not let them form a downward angle at any time, so that my arms are always moving horizontally.
This non-stop circuit exercise (one main exercise plus another corresponding exercise) forms the first super group, rest for about 30 seconds between groups, and repeat the cycle more than 3 times. In order to complete all 4 sets of exercises, the number of bench presses is 12, 10, 8, and 7. All 4 groups of chest clamps with tensioners should be protectedHold for 15 repetitions/set.