Chest muscle training

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Supine lift

Start Position

Lie on a bench with the barbell above your nipples.

Action process

Lift the barbell vertically until both arms are fully extended, the chest muscles are completely contracted, stay still for a second, and then slowly drop.

Breathing method

Inhale when lifting and exhale when lowering.

Points to note

Be careful not to use too much force. Use less force the first few times and then gradually increase it to avoid neck sprains. Do not allow any rotation of the neck

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Starting Position

Lie on a bench at an angle of 30-45 degrees with your head facing up, holding the barbell in both hands above your chest.

Action process

Lift the barbell vertically until both arms are fully extended, stay still for one second, and then slowly lower it to the original position.

Breathing method

Inhale when lifting and exhale when still. Inhale as you slowly fall, and exhale as you return to the original position.

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Decline Lying Raise

Starting position

Lie head down on a bench, hold the barbell with both hands under your chest

Action process

Put the barbell vertically Lift your arms until your arms are fully extended, stay still for a second, and then slowly lower them to the original position

Breathing method

Inhale when lifting and exhale when still. Inhale as you slowly fall, and exhale as you return to the original position.

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Supine Flying Bird

This action directly exercises the chest muscles, and can be used in supine, incline, or decline positions

Starting position

Lie supine on a bench, with the fists of both hands facing each other, holding Dumbbells; stretch your arms straight up and perpendicular to the ground, and place your feet flat on the ground.

Action process

The hands fall apart to both sides, and the elbows are slightly bent until they cannot go any lower. Stay still for a second to allow the pectoralis major to fully stretch, then raise your arms up from both sides and return to the starting position.

Breathing method

Inhale when you pull your arms apart, and exhale when you return them.

Points to note

Do not clench your hands tightly. When parting your arms, tighten your back muscles. Focus on the contraction and extension of the pectoralis major muscle.

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Horizontal straight arm pull-up

Starting position

Lie on your back on a bench, holding a dumbbell or barbell in both hands, with your arms straight and parallel to the ground. Place your feet flat on the ground or a bench.

Action process

Keeping both arms flat, pull the dumbbell or barbell up and back, and drop it to the lowest point possible. Stay still for a second to stretch your pectoralis major muscles as much as possible. Then, contract your pectoralis major muscles and pull your arms upward and forward until they drop to the starting position on the side of your legs.

Breathing method

Inhale when pulling upward and backward, and exhale when returning upward and forward.

Points to note

When pulling back, let your arms fully extend straight back. When pulling forward, let your arms fully extend straight forward. This action can also be done by holding a heavier dumbbell with both hands. Because the distance between the two hands is narrow, the weight is concentrated in the center of the bar, which has a greater effect on developing the edge of the pectoralis major muscle near the midline of the human body.

Cultivation of perfect chest muscles

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The chest is the most prominent part of the body contour. For men, well-defined and strong chests are a display of fortitude, strength, and confidence, and can fully reflect the masculine beauty of men; for women, perfectly developed chest curves can fully demonstrate the feminine beauty of women.

People who like bodybuilding can improve the muscles and lines of the chest with only a few professional skills. For example, everyone knows how to do push-ups, and many people can imitate how to do bench presses, etc. But if we really want to do these actions correctly and develop a well-defined chest in depth and effectively, we have to follow the plan we designed.

1. Barbell Bench Press

Don’t ignore this exercise.

To maximize its effectiveness, the following aspects need to be carefully analyzed and studied.

Preparatory position: Lie on your back on a flat surface with your feet flat on the ground and the distance between your feet slightly narrower than your shoulders. Keep your chest high, your back slightly arched, and your buttocks always touching the flat surface. It is best to have a partner to help pick up the bar and control it. An appropriate wide grip is an important step in stimulating the chest muscles to the greatest extent. A narrow grip will use more of the anterior deltoid muscles and triceps. A grip that is too wide will shorten the range of motion and may cause excessive stress on the wrist and rotator cuff. pressure.

Exercise: Take a deep breath to keep your body ready to go. With the barbell off the rack, contract your pecs hard at the top and precisely use your lats to pull the bar toward your sternum. Keep your chest up and imagine that your chest and barbell meet halfway. The chest muscles should feel fully stretched when the barbell drops to the lowest point. The contraction and expansion of the chest muscles is like squeezing a rubber band intermittently with the barbell.

Control your breathing during the lowering of the barbell. Pause briefly when the bar touches your chest, stay tense, don't relax, and prepare to push the barbell up. When the barbell is off your chest, push the barbell up toward your feet as if you were doing a decline press. This technique can avoid straining the chest and shoulder muscles. You can imagine pushing the barbell and yourself farther away. The correct action is that you will feel pressure on the upper part of your back. As you approach failure, you will notice that the barbell is moving slowly and continuously.

Number of groups: Try to do 3 to 4 groups with appropriate weight. You don’t need to use perfect form in the first group, try to do 15 times. Try to do at least 10 reps in the last two groups, and try to do it to failure in the last group. Use a "3-0-2" rhythm: lower the barbell in 3 seconds, hold the weight at the lowest point (0 seconds), and lift the weight in 2 seconds. Rest 1 to 2 minutes between sets.

Techniques:

1. Don’t just use your arms to push the barbell, imagine using the strength of your entire chest muscles to push your body and barbell off the plate.

2. Make sure your buttocks are against the flat surface. Don't lift your hips up during the exercise, as doing so will create a chance of injury and reduce the amount of exercise in your chest muscles.

3. Push up the barbell and instantly grasp the barbell with force, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine sending energy from the abdomen into the grasping hands.

Tip: It is not advisable to rebound away from the chest when using a heavy barbell. It will not only easily damage the sternum and pectoral muscles, but also reduce the amount of stimulation to the pectoral muscles and inhibit muscle growth.

2. Dumbbell fly

This is an ideal exercise for building perfect chest muscles. It not only fully stimulates the chest muscles, but also stretches the connected muscle tissue. It can make the human body experience a strong stretching and contraction movement. Following the exercises below correctly will build stronger and more toned chest muscles.

Preparatory position: Lie on your back, with your hips, shoulders and back pressed against the bench, and your feet flat on the ground. Hold the dumbbell close to your chest with your palms facing each other, then lift the dumbbell upwards with your arms basically straight.

Exercise: Bend your elbows slightly and slowly lower the dumbbells to both sides. When you reach the lowest point, your upper arms and the bench are basically at the same level. Bend your elbows at about 90 degrees to fully stretch your chest muscles. Lower the dumbbell slowly while inhaling, don't rush. Raise the lower edge of the ribs to stretch the chest muscles as much as possible, pause briefly when you reach the bottom, and then slowly drive the dumbbells back and upward to do a "flying bird" movement, returning to the starting position.

Number of groups: Use relatively light weight to do 3 groups of 10 to 15 times each, and stick to the rhythm of "3-0-2" seconds.

Tips: Don’t hold the dumbbells close to your shoulders, because they are not “presses”. When lifting the dumbbells backwards and upwards, imagine "hugging" a person and never push them away.

Tip: Don’t try to use too much weight to avoid straining your shoulders. The appropriate weight can maintain standard movements.

3. Dumbbell incline bench press

Incline plates with different inclinations can be used. For example, incline at a large angle at the beginning and gradually reduce the angle during training until it is parallel to the ground. Using the same weight and doing short intervals will help reduce muscle fatigue.

Preparatory position: Lie on your back on an inclined board, hold dumbbells in both hands directly above your shoulders, place your feet flat on the ground, straighten your back against the inclined board, tighten your abdominal muscles, and straighten your neck.

Exercise: When lifting, you should follow a triangular movement trajectory, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be gentle and smooth, paying special attention to squeezing the chest muscles, and the movements should be slow when restoring.

Number of groups: Use dumbbells of appropriate weight and do 3 to 4 groups of 10 times each. The action rhythm is "3-0-2" seconds. Try not to pause (if you need to pause briefly, only at the top or bottom).

Techniques:

1. When pushing the dumbbell upwards, try to let the dumbbell "float up" gently, as if it is not controlled by consciousness. This way the chest muscles must start working immediately to prevent the dumbbell from falling.

More chest muscle training topics:: /spe_xb.ASP

Supine fly

This action directly exercises the chest muscles, and can be used to lie down, incline, or Downward lying position

Starting position

Lie on your back on a bench, with your fists facing each other and holding dumbbells; stretch your arms straight up and perpendicular to the ground, and put your feet flat on the ground.

Action process

The hands fall apart to both sides, and the elbows are slightly bent until they cannot go any lower. Stay still for a second to allow the pectoralis major to fully stretch, then raise your arms up from both sides and return to the starting position.

Breathing method

Inhale when you pull your arms apart, and exhale when you return them.

Points to note

Do not clench your hands tightly. When parting your arms, tighten your back muscles. Focus on the contraction and extension of the pectoralis major muscle.

I can’t copy the animated pictures, please read the original text. There are other ways to exercise chest muscles

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Parallel bar arm flexion and extension: Mainly pectoralis brachialis, triceps, deltoid (front beam), latissimus dorsi and trapezius muscles also trained

The general process is: hold both hands separately With both arms supported on the parallel bars, the head is straight and the chest and shoulders are raised. The torso and upper limbs are perpendicular to the parallel bars. After bending the knees, the calves overlap the ankle joints of the two feet. Slowly bend the elbow joint and extend and bend the shoulder joint at the same time, so that the body gradually drops to the lowest position. Pause for a moment, then push your arms back up. Action requirements:

1. The lowering speed should be slow and as low as possible.

2. The body should not be swayed at will and should be balanced.

3． Do not complete the action while swinging your body back and forth

Parallel bar dips and extensions are exercises, and different action requirements produce different training effects on the chest muscles and triceps brachii.

1． Choice of grip width: A narrow grip stimulates the triceps more, and a wide grip stimulates the chest muscles more.

2. Selection of the upper body inclination angle (side view): To focus on training the triceps brachii, the upper body should be tilted back, with the body in an anti-arch shape, so that the arms complete the movement behind the body; if the focus is on training the chest muscles, it should be tilted forward.

3． The angle between the upper arm and the trunk (back view): Focus on training the triceps brachii and clamp them straight, and do not open them when lowering them. Keep the arms parallel; focus on training the chest muscles, and open them when lowering them. .

The chest muscles include: upper chest muscles, inner chest muscles, outer chest muscles

First do a warm-up set of 20 times with a smaller weight, and then

upper chest muscles Exercise: Incline Barbell Bench Press

I've never been interested in the flat bench press because it hits the front delts too much. The incline bench press is a good exercise for the upper chest muscles. Set the angle of the inclined board at 30 degrees to better stimulate the chest muscles. If it is greater than 30 degrees, the weight will act too much on the front deltoid muscles. Do 3 groups with all your strength, 6 to 8 times in each group, and practice each group to exhaustion. When lowering the barbell, pay attention to controlling the speed, preferably slowly and steadily. But don't stop, that is, when you reach the highest point, immediately lower the barbell and keep the movement smooth.

Inner chest muscles: chest clamping with seated equipment

As a compound action involving multiple joints, this exercise can effectively grow muscle mass and has many similarities with the barbell bench press. But this unique angle of exercise (at the end of the movement, the hands are close together) can make the chest muscles contract better (focusing on the inner chest muscles). Machine exercises are safer and more stable than free weight exercises and do not require controlling the balance of the barbell. You can feel the muscle contraction and soreness as you push the weight off. Perform the entire exercise 6 to 8 times, and I recommend doing 1 to 3 sets.

Outer chest muscles: Dumbbell flyes

Plate and incline dumbbell flyes are the best exercises to develop the outer chest muscles. The width and thickness of the lateral pectoral muscles are very important to the overall pectoral muscle. In order to achieve the best exercise effect, the dumbbells should be lowered as low as possible to fully stretch the muscles. Do not hold the dumbbells together at the highest point, because the dumbbells cannot provide effective resistance to the chest muscles at the highest point. For best results and safety, it is recommended that you complete dumbbell flyes slowly. Do 3 sets, using your maximum weight for 6 to 8 times in each set.

Chest muscle training method

Chest muscle training method: Bench press: The exercise site is the chest and ribs of the pectoralis major muscle. At the same time, it can reduce excessive accumulation of fat in the breasts and strengthen them. elasticity. Incline bench press: The exercise area is the clavicle area of ??the pectoralis major muscle and the deep pectoralis minor muscle, and helps to expand lung capacity. Lie on your back on a bench or board with the angle of the incline board at 45-60 degrees. Bend your elbows and hold the dumbbells on both breasts, separate your upper arms naturally, tighten your back muscles, and lift your chest upwards. Inhale and contract your chest muscles, extend your arms, and raise the dumbbells until your arms are fully extended. After a short pause, exhale and lower the dumbbells back to their original position. Do this action continuously, keeping your chest lifted. Supine arm pull-ups, exercise parts: latissimus dorsi, deltoid muscles and shoulder joints. Lie on your back on a bench, hold dumbbells with straight arms at the sides of your legs, tighten your back muscles, lift your chest, inhale and hold, slowly raise your arms along a semicircular arc and then lower them until they are in a straight line with your body position. Exhale slightly, while inhaling, return your arms to the original arc, exhale, and continue doing this action. Supine chest expansion: The exercise area is roughly the same as the bench press, but it has a better effect on fully stretching the pectoralis major muscles and expanding the chest cavity. Suitable or reclining. The position is similar to the bench press. Hold the dumbbells with the fists of both hands facing each other and straighten them upward. Take a deep breath and hold your breath to slowly extend the arms downward on both sides to about 120 degrees to fully stretch the chest. Then contract the brain muscles and return to the ready position. Do this continuously. Push-ups: There are many exercise parts, mainly the pectoralis major, upper arm and forearm muscles. Place your hands shoulder-width apart, lie prone, with the fulcrum of your hands later than the vertical line of your shoulders, straighten your legs, support your toes on the ground, raise your head, tighten your waist, and tighten your abdomen.

Exhale, bend your arms and lower your body at the same time. Note that your shoulders should be in front of your palms, your abdomen should always be tightened, and your chest should not be inducted. Do this continuously. When starting to do this action, since the strength of the chest muscles and arms is small, you can first practice with your hands on an object of a certain height, and then practice on the ground. To increase the difficulty, you can also raise your feet or tie dumbbells with a strap and place them on your back. The exercise of chest muscles is a gradual process and requires perseverance. Good results can only be achieved after a certain amount of physical effort. If you feel that the effect is not obvious, you should carefully check whether your actions are accurate. Focus on the exercise area, tighten the muscles as much as possible when contracting, and relax as much as possible when relaxing. The movements should be rhythmic, the speed should be steady and slow, and the breathing should be natural. Inhale when exerting force and exhale when relaxing. When starting training, you should start from easy to difficult according to your physical health. Do supine exercises first. After your physical fitness improves, you can do recumbent exercises. The weight of dumbbells should also be determined according to physical strength. You can choose 1-1.5kg at the beginning, and then gradually increase the weight of 0.5-1kg 1-2 times. Exercise every other day, 30 minutes to 1 hour each time, do 3 groups of each action, 10-15 times each. After a few months, increase the amount of exercise according to the situation. If you exercise in the morning, you should do it before breakfast; if you exercise in the evening, you should do it two hours before going to bed; you can exercise one hour after a meal, and 30 minutes after exercise before eating. As the amount of exercise increases, the intake of nutrients through food also increases accordingly. For obese people, they should eat less food containing starch, fat and sugar. The protein intake can be maintained at the original level or increased, and they should eat more fresh vegetables. Thin people do not need to be demanding about the variety of their diet, but To increase food intake.

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