How to practice chest muscles? Five simple tips to build a strong chest muscle.

First, the upper inclined dumbbell bench press exercises the upper chest

Many men know that the upper part of the pectoral muscle is difficult to practice, which also determines whether the pectoral muscle can be practiced. If you want to build strong chest muscles, upper chest is essential. Touch it with your hand to see if your chest muscles are concentrated in the lower part, and there is no or little upper part.

Set the angle of the swash plate to 30 degrees to achieve a better posture to stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle.

Preparation posture: Men need to lie on their backs on the inclined plate, put dumbbells directly above their shoulders with both hands, put their feet flat on the ground, keep their backs straight against the inclined plate, tighten their abdominal muscles and straighten their necks.

Action essentials: follow a triangular trajectory when lifting, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be smooth and smooth, paying special attention to the squeezing of the pectoral muscles, and the movements should be slow when recovering.

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

Skill: When men push dumbbells up during exercise, they should try to "float" the dumbbells gently, as if they were out of conscious control. In this way, the chest muscles must start working immediately to prevent dumbbells from falling.

When lifting dumbbells, turn your hands inward, palms facing each other and at the highest point. When you fall, your hands are turned outwards, and when you reach the lowest point, your palms are facing your feet. To avoid the dumbbell dropping too low, it is advisable to drop the dumbbell to almost touch the outside of the pectoral muscle.

Pay attention to control the speed when putting down the dumbbell, and it is better to be slow and steady. But don't stay, increase the training density, and when you reach the highest point, immediately put down the barbell and keep the movement smooth.

Second, the flat dumbbell bench press exercises the middle of the chest

Preparation posture: Lie on your back on a flat plate, with your feet flat on the ground, and the distance between your feet is slightly narrower than your shoulders. Hold your chest out, arch your back slightly, and keep your hips in contact with the flat. You'd better have a companion to help you pick up the dumbbell and control it.

Action essentials: Male friends must take 1 deep breaths to make their bodies ready to go. Pick up the dumbbell, forcibly contract the pectoral muscle at the apex, and accurately pull the dumbbell to the sternum with the latissimus dorsi. Keep your chest upright and imagine that your chest meets the dumbbell half-way. When the dumbbell bottoms out, the chest muscles should feel fully extended. The contraction and extension of pectoral muscles are like squeezing rubber bands intermittently with weight.

Control breathing when dumbbells descend. Stay nervous, don't relax, and get ready to push dumbbells. When the dumbbell leaves the chest, push the barbell upward in the direction of your feet like a downward oblique push. This technique can avoid pulling the chest muscles and shoulder muscles.

Number of groups: Try to do 3-4 groups with appropriate weight. 1 group does not need perfect shape, try to do 15 times. The last two groups tried at least 10 times, and finally 1 group tried to be exhausted. Adopt the rhythm of "3-0-2": put down the dumbbell for 3 seconds, don't stay at the lowest point (0 seconds), and lift the heavy object for 2 seconds. Breathing between groups 1 ~ 2 minutes.

Tip: Men should be careful not to press dumbbells only with their arms, but imagine pushing the body and dumbbells off the plate with the strength of the whole pectoral muscle.

When exercising, male friends should also ensure that their hips are attached to the flat plate. Don't lift your hips during practice, otherwise it will cause injury and reduce the exercise of chest muscles.

Push the dumbbell upward to grab the barbell, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine the energy transfer from the abdomen to the grasping hands.

Third, tilt down the dumbbell bench press to exercise the lower chest.

Preparation posture: Lie on your back at 30 -40 degrees on the lower inclined plate, with the male's back flat, his dumbbells on both sides of his ribs, his feet flat on the ground, his back straight against the inclined plate, his abdominal muscles tightened and his neck straight.

Action essentials: the man should push the dumbbell to the position where it almost touches the other person, make a short stop, contract at the highest point, and then slowly and steadily drop to the initial position.

Skill: When men are practicing, they should control the dumbbells in the whole movement, and the movement should be slow and steady, so as not to covet the weight and affect the training effect.

And pay attention to the pectoral muscles and keep them working.

Fourth, the chest clamp clamps the chest and exercises the inner side of the chest muscles.

Stretcher cross-clamp chest, practice the inner edge of chest muscle and carve chest groove. Some people suggest practicing chest groove with narrow grip bench press, but I don't recommend it, because the effect is not very good and it is easy to make your chest muscles pile up.

Starting posture: When a male friend is exercising, he should stand in the center of the stretcher frame, adjust the length of the cable, and hold the horseshoe stool in his hand to clamp his chest.

Action essentials: the man's body should lean forward slightly, pay attention to control the action when opening, squeeze the pectoral muscle as much as possible when closing, and pause slightly for peak contraction.

Although it is generally required to separate hands when touching, it is actually better to do cross movements.

Don't do low-frequency re-stretching, so as not to damage your shoulders. Generally, do 3 ~ 5 groups, 8 ~ 15 times in each group.

Five, dumbbell bird exercises the side chest muscles

This is an ideal exercise for shaping the perfect chest shape of men. It can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues. It can make men feel strong stretching and contracting movements.

Preparation posture: supine, hips and shoulders on the stool, feet flat on the ground. Hold the dumbbell close to your chest, palms facing each other, and then lift the dumbbell upward, with your arms basically straight.

Action essentials: the male elbow is slightly bent, and the dumbbell is slowly put down to both sides. At the lowest point, the upper arm and the bench are basically on the same level, and the elbow is bent about 90 degrees, fully stretching the pectoral muscles. Put the dumbbell down slowly and inhale at the same time. Don't rush for success. Raise the lower edge of the rib to stretch the pectoral muscles as much as possible, pause when reaching the bottom, and then slowly drive the dumbbell to do the "flying bird" action backwards and upwards, and return to the starting position.

Number of groups: make three groups with relatively light weight, each group 10 ~ 15 times, and stick to the rhythm of "3-0-2" seconds.

Skill: When men are training, they should be careful not to get close to the dumbbells on their shoulders, because they are not "recommended". Imagine "hugging" a person while lifting the dumbbell backwards and upwards, and don't push him away from beginning to end.

Tip: Don't try to use too much weight to avoid pulling your shoulder. Proper weight can keep your movements standardized.

push-up

Most men know that push-ups are a good way to build chest muscles, which allows you to exercise at different angles according to different postures. Many people choose push-ups to change their chest shape.

Wide distance push-ups: When doing push-ups, the distance between your hands should be as wide as possible. When doing push-ups, your hands should be 90 degrees inward, which is roughly equal to the width between your elbows. This can increase the width of your chest muscles and prevent accumulation.

Push-ups: the method is to lift your feet, let your head be lower than your feet, and do push-ups. Your hands should be 90 degrees inward, which can effectively strengthen the upper muscles of the pectoral muscles, make the pectoral muscles look plate-shaped, and still use a wide distance. Also, it is best to put your hands up, such as push-ups, or put some books under your hands, so that your body can fall under your hands and your chest muscles can be fully stretched, which is very helpful to improve the shape of your chest muscles.

Flexion and extension of parallel bars arm

The flexion and extension of the parallel bars arm is an excellent action to shape the square chest muscle. Very popular with men. This action can effectively practice the lower and outer edges of the pectoral muscle, so that the pectoral muscle presents a beautiful plate shape, which is very beneficial to outline the lines of the outer and lower edges of the pectoral muscle. If you want your chest muscles to have clear boundaries, you should do more parallel bars arm flexion and extension. Combine these two movements, and your chest muscles will develop towards the best shape.

Men should pay attention to the widest distance between the parallel bars in their hands when exercising. In particular, we should emphasize the difference and function between the two arms straight on the parallel bars and the three arms with narrow grip.

Starting posture: legs naturally bend, feet overlap, back is round, body leans forward, and body is relaxed and drooping; Don't deliberately hold out your chest, give more tension to your chest muscles and keep your chin close to your chest; Make the lower part of pectoralis major perpendicular to the ground.

Action essentials: bend your arms to the lowest point, and then take a deep breath. When breathing, support your body with your arms. Then inhale when you fall, and then practice again and again.