The pectoral muscle is a particularly important group of muscles in our body, and it is also a group of muscles that must be practiced in normal training. So you should also practice your chest muscles. There are many ways to exercise chest muscles, and each method has different effects. You can train selectively when you are training at ordinary times. What are the training methods for chest muscles? Here are two simple chest muscle training methods.

Dumbbell bench press: In addition to the basic 8- 12 training sessions, we should allocate the training days with a large amount of exercise on time, and get rid of the adaptability of the human body with heavy weight or even overload. Generally, do the movement 4-6 times, with the limit weight 1-3 times. The total number is 8- 10 groups. The limit group is divided into 2-3 groups, and the rest between groups is 1 minute to 2 minutes. Then assign one or two separate operations. For example, do 12- 15 times, and finally do 1-2 groups of high-frequency times (15-20 times), which can have deep muscle tissue, make the whole body muscles relatively hematoma, and make remarkable achievements closely related to large amount of exercise.

Barbell flat bench press: In addition to the normal take-off and landing posture, you can also deliberately put the barbell near the waist to expand the chest width and stimulate the lower chest. Gradually feel and blend in with lighter weight. After getting used to it, increase the weight accordingly, and the minimum value is to try to do it eight times.

In the gap between each group of movements, combined with modeling exercises, the lower side of the chest is clamped and the chest is unfolded as the leading factor. After a set of equipment training, the chest muscle has an omni-directional hematoma and the outline appears. At this time, the styling design can tighten the whole body muscles and make the chest contour more prominent. It strengthens all wireframes. For example, strengthening the outline in action. Do peak contraction and hand contraction 1-2 seconds at the end of flying birds and chest pushing. Strengthen the outline of chest muscles.

Choose an independent weight to do multiple exercises. 12 times independent weight can be completely concentrated on the action points, which is very important for sculpting the outline of chest muscles. Sometimes, in order to better strengthen the actual effect, one class can only do one action.

In the process of chest exercises, you can use the above two methods, but you can also choose other training methods according to your own specific situation. As long as we can stimulate the chest reasonably, we will get the desired practical effect. When practicing chest, it is also the most important to remember that the movements should be standardized and then stick to it for a long time.