Chest muscle shaping strategy chest muscle training has the following difficulties: the upper chest is not developed enough, and there is an obvious gap with the middle and lower chest; The middle seam is not obvious; The thickness cannot be increased rapidly; The block shape is not ideal; There are obvious defects. First, the upper chest is stunted, which is obviously different from the middle and lower chest. 1. diagonal bar, dumbbell bench press. Why do some people practice for a long time and have no obvious effect? Explain that the action needs to be improved. First, pay attention to the essentials of action. Get rid of the habit of doing bridge pressure. Otherwise, it will become an approximate flat bench press. The exercise area will drift to the middle and lower chest. Second, if the whole movement is not effective, you can consider the half-way movement, and at the same time focus on the upper chest and increase the weight appropriately. Third, if the barbell effect is not good, dumbbells can be given priority. There is a trick: lower the dumbbell. Making the route slightly C-shaped can produce a component in the tangential direction and add it to the cross section of the upper chest. The key point is to focus on the cross section of the upper chest and imagine the tendon bursting and congestion to enhance the training effect. 2。 Horizontal bar dumbbell press, no belt, 6-8 times for each group. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle. 3。 Bench press Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The key points of action are: when putting down the barbell, put the barbell bar on the neck, focus on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out. 4。 Push-ups forward. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back. Second, the improvement of pectoral muscle suture is not obvious. The middle seam of the professional master's chest muscle is like a line, which is narrow and deep. In order to deepen the chest seam, the muscles near the chest groove must be set up. The key is to fully squeeze the pectoral muscles, so that the pectoral muscles on both sides are fully close and convex in each movement. 1。 Straight-arm instruments clamp the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up". 2。 Step over the stretcher, stand under the stretcher frame, hold the handle with both hands to do chest clamping, and cross your arms fully, without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, and each group is subject to 8- 12. 3。 Narrow grip bench press. You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results. Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys. Third, the method of increasing the thickness of the pectoral muscle To increase the thickness of the pectoral muscle, we should pay attention to the following points. First of all, we should not always train according to the weight we are used to. Once the number of actions of a group exceeds 10- 12, it is necessary to consider increasing the load. The regulation mechanism of human body is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be solved relatively easily next time. This can make the muscles thicker and bigger. The second is to increase the range of motion as much as possible, which plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the degree of stretching and contracting of muscle fibers, and the stronger the stimulation. The effect is naturally much better than the action with limited amplitude. The third is to do more heavy upper body movements. For example, hard pull, standing posture recommendation and so on. These actions not only improve the circumference of the upper body in an all-round way, but also promote the thickening of the chest muscles. Two main actions of thickening pectoral muscles 1. Barbell bench press: In addition to regular 8- 12 exercises, we should regularly arrange heavy training days to break the body's adaptability to heavy load or even overload. Generally, do the movement 4-6 times, with the limit weight 1-3 times. The total number of groups is 8- 10. Limited to 2-3 groups, rest between groups 1 minute and a half to 2 minutes. Then arrange one or two other actions. For example, do 12- 15 times, and finally do 1-2 group with high magnification (15-20 times), which can give consideration to deep muscle fibers, make muscles highly congested, and form a good complementary effect with heavy exercise training. 2. Dumbbell bench press: In addition to the normal landing posture, you can also deliberately put dumbbells near your waist to expand your chest and stimulate your lower chest. Start with a lighter weight, get used to it slowly, and then increase the weight accordingly after getting used to it. The lower limit is to try to do it about eight times. Fourthly, the block shape of pectoral muscle is not ideal. In addition to the above-mentioned chest, middle seam, thickness and other reasons, there are several intuitive reasons. The width of pectoral muscle is not enough, especially the lower lateral margin is narrow, and the lower chest is too low or underdeveloped; Under normal circumstances, the overall outline is not clear enough. To increase the width of chest muscles, barbell supine press should be held wide. You may not be used to it at first, but you will soon get used to it. The wider the grip distance, the stronger the stimulation to the lateral edge of the pectoral muscle, which can fully open and stretch the pectoral muscle. The lower side is too small, so you can adjust the position of the bar drop to make it close to the lower chest. When doing dumbbell bench press, the landing position can be deliberately lowered, which is true for supine birds, whether dumbbells or tensioners. In addition, push-ups on the top of the head can also improve the lower edge of the pectoral muscles. Hands should be supported on the lower side of the body, and a certain weight can be added to the back. If the lower chest drops too much, if it is not the cause of obesity, it is mainly caused by too much downward reclining. The advantage of downward oblique bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest drops too much when standing normally. So don't overuse this action. In order to improve the definition of the whole chest muscle contour, the following skills can be adopted: 1. Modeling training is interspersed between each group of movements, mainly focusing on clamping and expanding the chest below, because the chest muscles have been fully congested and exposed after a group of equipment exercises. At this time, shaping and tightening muscles can make the chest contour more prominent. Can strengthen the whole line. 2。 For example, strengthening the outline in action. Do peak contraction and hand contraction, 1-2 seconds, the stretcher flies and pushes on the chest when sitting. Strengthen the contour of chest muscles. 3. Use independent weights to do multiple groups of exercises. 12 times the isolation weight can completely focus on the essentials of action, which is very important for shaping the contour of chest muscles. Sometimes in order to strengthen the effect, one class can only do one action. First of all, you should be clear about your exercise purpose: do you want to build a thick chest muscle, or just shape a little chest shape, or develop a certain part of the chest muscle, or let the whole chest muscle develop. The purpose is clear, we must consider what actions to practice what parts. For example, with the usual push-ups, it is very effective to practice the outside of the pectoral muscles. It is the most common and effective way to practice chest muscles. If you just want to do general chest muscle exercise, you don't have to be like a special bodybuilder, then this kind of exercise is the best and most convenient. Not limited by venues and tools, it can be done almost anytime and anywhere. But if the requirements are higher, you have to practice with some equipment, such as bench press, barbell and bench press. However, it is very adjustable, and the parts of the chest muscles are different with different grip distances. The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped. If you have a wider grip, you can practice, outside the chest muscles. In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles. There are also difficult movements of supine birds, which are good for the development of the whole pectoral muscle. And practicing butterfly stroke on special equipment are all effective. However, it is suggested that it is best to practice with basic movements, that is, bench press, push-ups and inclined plate bench press (to practice the upper part of chest muscles). Also, pull-ups, although mainly training back muscles, are still effective for chest muscles (especially upper chest muscles). The above is just a choice of action. In fact, the more important exercise principle is: "Do what you can, step by step". If you are not careful, you will get hurt, which is counterproductive. Proper nutrition and recovery are important factors and should not be neglected. Find the right goal, find the right method, persevere, and it will be effective. The above is just a superficial discussion. It is recommended to go to a special gym to exercise regularly. There are special coaches and venue equipment. The effect will get twice the result with half the effort. Training plan, including: bench press, inclined plate bench press, supine bird, double arm support, supine bent arm pull-ups. Each movement is practiced in five groups, and each group does 6-8 times. Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside. Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird exercises the outside of the pectoral muscle (it also stimulates the inside of the pectoral muscle when the action is almost completed). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise. Action essentials: Sit on the supine stool with bent arm pull-ups, stick the stool on the upper back, suspend the waist and head, support the ground with both feet, hold the dumbbell (or barbell) with both hands, and put it back from the head until the upper arm is parallel to the ground. Then pull up with the strength of the chest muscles until the arms are perpendicular to the upper body. Do it repeatedly. Note that your arms should be slightly flexed during practice. Please sit on my lap when you do it, in case you pull yourself over. Bench press is an important action to develop chest muscles, but you must pay attention to opening your elbows and trying to stand up when practicing. It is also important to find the exercise that suits you best by intuition. Maybe you can just practice bench press, maybe supine birds and cross pulldown are the best for you. Schwarzenegger generally practiced bench press in five groups, 6 10 times in each group. If you take part in the weightlifting competition, practice 8 12 groups with extremely heavy weight. Sometimes the principle of gradually losing weight is adopted, starting with a very heavy weight and finally pushing only an empty rod. He once lifted a barbell of 500 pounds (227 kilograms), which was the highest record. The maximum number of repetitions is 405 pounds (184 kg), and it was pushed 8 times. 3 15 lb (143 kg) push 25 times. 225 pounds (102 kg) push 60 times. Arnold's chest muscle exercise plan during the 1975 Olympia competition. Arnold's training plan has a basic framework, which changes frequently. He likes to change training techniques to stimulate muscle growth in case muscles get stuck after adapting to a certain training. If you change your movements and intensity every training class, you will not only feel fresh and practice hard, but also your muscles will continue to grow and not stagnate. Before the game, he trained with Wade's double differentiation method, practicing chest and back on Monday, Wednesday and Friday morning, first practicing reclining push, and then practicing supine push, giving priority to the development of upper chest. The plan is as follows: 1. Flat bench press 5 groups 8 10 times 2. Flat bench press 5 groups 8 10 times 3. 5 groups of supine birds 8 10 times 4. Pulleys are pulled down crosswise for 5 groups 10 15 times, and the method of gradually increasing the weight and reducing the number of times is adopted, such as inclined plate. Then it is reduced to 15 times, 12 times, 10 times and 8 times, and the weight is increased to 3 15 kg (143 kg). The repetition times of each group are sometimes higher and sometimes lower, in order to achieve special training effects. After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening completely congested chest muscles from all angles. Doing so can learn to control muscles, make muscle lines clearer and strengthen endurance, thus preparing for the competition. The characteristics of Schwarzenegger's chest muscle training: strict movements. In heavy training, in order to complete the last one or two moves, he used the "cheating" rule or forcibly borrowed the rule. The most basic principle of bodybuilding training is overload, and the trick is to add a heavier load to the muscles trained alone. Therefore, a strict code of conduct is the basic requirement. Early training pays attention to the all-round development of the chest, and every training should practice the upper chest, lower chest, middle seam, internal and external chest muscles, chest and so on. Keep your muscles tense during training, especially when the barbell or dumbbell is lifted to the highest point. Fully stretch the chest muscles. Arnold used dumbbells instead of barbells to do tilt bench press in order to stretch the upper part of pectoral muscles more effectively. Because dumbbells can be put lower than barbells, it will not hinder the stretching of chest muscles.