Pectoralis major, one of the three major muscle groups that constitute a bodybuilding body, is highly respected and sought after by bodybuilding enthusiasts.

Compared with men, women lack a sense of bodybuilding, first of all, they are developed under the pectoralis major. Women want breast augmentation, not only in our nature, but also aesthetic needs. Male breast augmentation is not difficult, because chest muscles are easy to practice.

First, the main methods of developing pectoralis major muscle

The main method of developing pectoralis major is barbell pressing and other exercises. Because the muscle volume is directly proportional to the weight lifted. The weight of bench press barbell is much larger than dumbbell. It is difficult to treat heavy dumbbells as bench presses or "birds". In general, if the bench press weighs 60 kg and each group does 8- 10 times, the chest circumference can be trained to 95 cm. If you practice at 100 kg, your chest circumference will exceed 100 cm and reach 120 cm.

Second, the design and practice methods of bench press barbell

Bar dumbbell exercises are mainly influenced by factors such as bell weight, grip mode, grip distance, lifting angle, lifting speed and group times, and pectoralis major is no exception. The bar diameter of bench press barbell is slightly thicker, with an outer diameter of 35-40mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure of the palm and increase the stress area, which is beneficial to arm lifting. The distance from the grip position to the weight plate should be short, about 100 mm, which can concentrate the weight (force) on the vertical plane near the pectoral muscle and reduce the occurrence of rabbit puppets. The position of lever take-off and landing must be placed on the pectoral muscle to be trained (down to the diaphragm and up to the clavicle). Chest training should be from bottom to top, from wide to narrow, that is, first practice the lower chest (reclining), then the middle chest (reclining), and then the upper chest (reclining). Hold the bar wide first, then middle and then narrow. Wide grip exercises chest muscle width, while narrow grip exercises chest muscle height (thickness). Regarding reclining stools, reclining and reclining (20-30 degrees) and reclining short stools, when only the upper back touches the stool surface, the chest can stand up and the unit pressure can be increased. The upright bench (30-45 degrees) can make the upper chest stand up to a horizontal position and make the barbell act vertically on the upper chest muscles.

Third, the breath of bench press.

Inhalation during exertion can increase the amount of myoglobin and glycogen for energy storage, and make muscle capillaries larger, which is beneficial to exertion. If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, which will make muscles sore and tired. Therefore, the correct bench press breathing method is to inhale when the barbell is pushed up and exhale when the barbell is put down.

Fourth, the speed of lying down.

Use fast contraction (1-2 seconds) and slow expansion (2-4 seconds).

Contrary to Wade's law of slow and continuous tension (forced contraction for 4 seconds, reduced extension for 2 seconds). The author's experience is that the reduction time is the same as the contraction and lifting time (2-3 seconds). If the lifting speed is too fast or too slow, the lifting weight is not suitable.

5. Effect of triceps brachii on pectoral muscles

While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles. Usually the weight of bench press should be three times that of triceps.

Sixth, push-ups

When there is no bar dumbbell, push-ups can be regarded as the simplest magic weapon to practice chest muscles. Doing push-ups often can also keep the volume of chest muscles, which is especially meaningful for the elderly to keep fit.

References:

/ArticleShow.asp？ articleid=433