The pectoral muscle is the sexiest part of a man and the most attractive part of a man. As long as a man has strong and plump chest muscles, he will be very attractive at any time and attract the attention of the opposite sex. According to research, 99% of women will be attracted by the majestic pectoral muscles of men, which shows the significance of pectoral muscles to men. At the same time, a man with broad and thick chest muscles will exude a particularly powerful beauty no matter what he wears. Therefore, if a man wants to improve his overall image and charm, he must strengthen his own.

Today, Bian Xiao recommended a perfect training plan for suturing the upper and lower pectoral muscles. In chest muscle training, the upper part and the suture of chest muscle are the two most difficult parts to train. It is difficult for general bodybuilders to stimulate these two parts when training the whole chest muscle, which also causes uneven muscle growth, and finally the trained chest muscle lacks aesthetic feeling.

Many bodybuilders have always wondered why other people's chest muscles are beautiful, but they always feel that something is missing. In fact, the main reason is the training of upper pectoral muscle and middle seam of pectoral muscle. We saw that the chest muscles of those models looked very stereoscopic, mainly because the middle seam of the chest muscles was very clear, which gave people a very majestic and towering feeling visually, making the whole chest muscles very stylish. If you want your chest muscles to be solid, you must.

This chest muscle training program is very targeted-mainly to strengthen the upper part of the chest muscle and the middle seam of the chest muscle. If the seam between the upper pectoral muscle and the pectoral muscle is weak, you can refer to the part of strengthening the seam between the upper pectoral muscle and the pectoral muscle in this training plan. Use dumbbells, fixed instruments, barbell pieces and ropes to complete the action, and use the method of gradually increasing weight to combine with superior chest muscle abuse.

The following six intensive training exercises of upper and middle seam of chest muscle should be done in 3-5 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between exercises (recommended).

Warm-up action, two actions constitute a warm-up action, which is very important and must be completed. Use dumbbells to do forward flat lift (backhand)+use dumbbells to do upward oblique bench press, and do 2 groups for each movement, 20- 15 times for each group.

Action 1, press up with dumbbells, and the weight used will gradually increase. Each group will increase a certain weight and gradually increase to a larger weight, and each group will do 12-8 times.

Action 2: Use fixed equipment to push the chest (the equipment for upper chest movement), and the weight used will gradually increase. Each group will increase a certain weight and gradually increase to a larger weight, and each group will do 12-8 times.

Action 3: Use dumbbells to make birds that tilt upward, and the weight used will gradually increase. Each group gradually increases the weight to a large weight, and each group does 12-8 times.

Action 4+ Action 5 constitute a super group-after the completion of Action 4, you can do 12- 10 times with a fixed instrument, and then you can do it directly without rest-Action 5, you can do forward flat lifting with a barbell (more about feeling the force on your upper chest), and enough force rest is 1 group.

Action 6: Hold the chest with the rope and handle of the gantry (fixed at a high place), and the weight used will gradually increase. Each group will gradually increase a certain weight to a larger weight, and each group will do 12-8 times.