6 rules for pectoral muscle training

#Ideal-weight-index #Exercise-to-lose-weight

March 25, 2025

Want to create eye-catching chest muscles? Then follow Arnold's 6 simple rules. I believe you will benefit a lot!

Judging by some people who do bench presses hard on breast training days, building chest muscles is the top priority for any aspiring fitness practitioner. Judging by the phenomenon that most hardworking trainers have not made significant progress, it can be said that what they lack is not hard work but training skills, which requires years of concentration to learn. Here, a practical, incredible method will be introduced to help everyone make the greatest progress in breast training: Arnold's 6 rules for breast training.

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Rules 1 Choose a push action instead of a flying bird

You have heard more than once that you have done a compound action at the beginning of the training (also known as a multi-joint action, which involves multiple joints on both sides of the body). This is also a motto for chest training. The push action (the load bearing is pushed up from the chest) and the flying bird (the arms stretched, and the large movements that pass through the chest close to each other) will be exercised to the chest, but when doing push presses, you can use a large load to increase the burden on the chest muscles. However, when doing single-joint training like a flying bird, you should limit weight bearing to prevent shoulder injuries at the bottom of the movement. Since pressing can use high load bearing, it is the best action at the beginning of the training.

Rule 2 Do high-weight pressing first

Most people like to do bench press first, and I agree with this. Bench press impacts the part of the chest muscles, and using a barbell can push high-weight bearings, and the risk of injury is also the smallest. If you choose to do bench press at the beginning, you should be clear about how to get more in this action.

After 3 to 4 warm-up groups (the muscles have not reached exhaustion yet), choose a weight bearing that can be done up to 6 times per group. At this time, the weight bearing of the press should be very large, because at this time you have the greatest strength and can return to the best state after warming up, but after 2 to 3 training, it will not work. If you use high-weight bearings in the middle or end of chest training, you will not be able to gather 100% of your strength.

Don't think that only novices need to do warm-up groups. In addition to reducing the risk of injury, warm-up can also load a large load of presses, because there is enough blood through warming up joints and tissues. Picking a bicycle for 10 minutes and several light load-bearing groups (each group continuously increases resistance).

Do four training groups, each group can only push 4 to 6 times, and then rest at least 3 minutes to ensure the complete recovery of muscles, preparing for the next press. Cutting the rest time will limit your strength, so you can't be too fast. In the last group, you can reduce the load and do 10 times.

Finally, when the load is very heavy, you should have an assistant around you to ensure that you are not trapped under the barbell. The assistant can also help you do one or two forced times or use other advanced techniques to improve the intensity of your training.

Rules 3 Change angle

Flat bench press is very effective for training the middle part of the chest, but to develop a balanced chest, you must also concentrate on training the upper and lower parts of the chest. Therefore, the next training (for more advanced fitness players, the lower two trainings) should be performed on an adjustable stool. The upward stool focus on training the upper chest muscles. When doing an upward stool, the angle of the stool should be quite low, because the higher the lift, the greater the effect of the relatively weak front deltoid muscle. If you feel the burning feeling of the front of the deltoid muscle after a set of upward stool, it means that they have reached fatigue before the upper chest muscles. In this case, the angle of the stool should be lowered and the upper chest muscles should be concentrated.

Conversely, the dependence of the downward stool is very small on the deltoid muscles, and the smaller the movement, the greater the load load that can be pressed. When doing these two trainings, be sure to pay attention to making the body just right. In the right position, a good assistant can not only help you remove the barbell latch, but also assist you in the last few times.

I almost always line up the barbell in the early stage of training. Now I think if you start doing barbell push, then do dumbbell push. Dumbbells can provide a different feeling, and the range is much larger than the barbell; they can further reduce the load and then push to the top in a relative arc shape. Since balanced dumbbells are much more difficult than balanced barbells, you need to pay attention to balance. Using dumbbells can give equal stimulation on both sides of the body, which is conducive to the coordinated development of the body.

Use three sets of loads that can be completed 8 to 10 times. If you can do as many as 10 times, it means that the load is not large enough; in other words, if you cannot do 8 times alone, it means that the load is too large. The next group must be adjusted accordingly.

Rule 4 Finally, do equipment press

I have seen some trainers arrange equipment at the beginning and end of the training. Don’t misunderstand what I mean - equipment is indeed very effective, but at the beginning of the training, you should do free weight-bearing training, because these trainings can give the greatest impact on the muscles. When you start to feel tired (for middle- and senior fitness players, it may be the third or fourth move), that is, when you do equipment training.

Simplely put, just press the equipment. Don’t worry about balance like barbells or dumbbells. Since your muscles are exhausted, you can also press the weight that reaches the absolute limit without worrying about the weight being stuck on it or pressing on yourself.

There are countless types and brands of equipment. Just use existing equipment in the gym, including multi-functional Smith machines. Adjust the equipment according to your height and size to ensure that Pressing is comfortable and powerful. You will find that the equipment can be trained to all parts of the chest, the upper, lower and middle. Use the training types that have never been used in the first two trainings, that is, if you start with a barbell bench press and then do an upward oblique dumbbell press, then choose the equipment that exercises the lower chest. In this way, you can exercise the chest from three main planes, which can effectively create a full and full chest. Do 3 training groups, each set 8 to 12 times.

Rules 5 Put the separation training at the end

Until now, you should feel that the chest is developing well, and it is time for you to complete the training successfully. At this time, single-joint movements should be added to the training plan. Although you cannot load too much weight during separation training, the focus should be almost all on the muscles being trained, which means that the effects of the anterior deltoid and triceps should be minimized.

The key to properly performing single-joint training for chest is to keep the elbow slightly bent during the entire set of training. The elbow is bent and stretched during the pressing, but the elbow should be locked when doing bird training. The elbow should be maintained in this position before completing all the times.

The separation movement of chest can be carried out through upward, downward or flat dumbbell movements, various chest clamping equipment, standing between two tensioners or lying in Complete it on the flat bench in the middle of the tensioner. Each set of training uses different movements, so that you can continuously train muscles from different angles. If someone takes up the equipment you want to use, do single-joint chest movements.

Choose 1 to 2 separation trainings to complete the entire chest training, do 3 sets, 10 to 15 times per set. Use a relatively light weight load when doing these, because not only does the shoulder joint reach a compromise state (the arms can be pulled back as far as possible), but also use high reps to stimulate muscles. In fact, this is the best time to use advanced techniques such as gradual down group or partial reps to impact the chest. In addition, you can reduce the rest time between groups to increase the training intensity, and start the next set of training before you fully recover.

Rule 6 There must be some changes in each training

If you have been training for a month or two, you may have entered a progressive platform period, no matter how hard you try, there is no progress. The solution to stagnation is not to increase the intensity but try differently. Don’t always do barbell bench presses at the beginning of the training, and occasionally start with dumbbell bench presses or upward or downward presses. When changing the initial movement of the training plan (but keeping the number of groups and times unchanged), you should also change the two movements so that the same movements and equipment will not be repeated.

Change the training in this way can make the focus and feeling of the training differently, so that the chest will not get used to a certain stimulus, nor will a certain special part fall behind. If it is a strength or muscle training, a similar change in training is also the best way.

6 chest training rules are very effective, and it also helps build strength and muscle mass if used in a variety of movements and reps.

Arnold's preferred chest movement

Mixed action

Barbell flat bench press

Up slash press

Dumbell bench press

Up slash press

Dumbell bench press

Smith machine flat bench press

Smith machine incline press

Smith machine downward inclined press

Instrument plate bench press

Instrument plate upward inclined press

Instrument plate downward inclined press

Individual action

Chest clamping instrument

Flat dumbbell bird

Upgrade plate oblique dumbbell bird