8 tips to improve your chest muscles

We all know that barbell bench press is the staple food in most people's chest muscle training menu, but in addition to the staple food, there are also some desserts and side dishes. When you get some gains through barbell bench press day after day, you can try to match some extra tips to make your pectoral muscles grow better!

　　Together, let's see today's article: 8 tips to enhance your pectoral muscles

　　1. Use equal length contraction to squeeze your pectoral muscles. The muscle contraction form is not only lengthened and shortened back and forth, but also a great way to fight tension when the length remains unchanged! At the top of the bench press, keep the pectoral muscles tension and hold the barbell hard; perform chest clamping and bird practice to try to get the two arms close to each other and squeeze the pectoral muscles, which will give your pectoral muscles an unprecedented feeling!

　　　2. Try reverse grip bench press: According to the Journal of "The Journal of Strength and Conditioning Research Strengthen and Conditioning "The results of the research, using a reverse grip bench press can help you activate more than 30% of the upper pectoral muscle fibers.

3. Don't ignore push-ups, it strengthens the pectoral muscles while taking into account the coordination of the whole body and core stability! Do some light pectoral muscle exercises on the rest day and take some time to do several sets of push-ups! This helps you keep improving. At the same time, clapping push-ups are a good way to build strong pectoral muscles. Explosive exercises will play a miraculous role!

4. When training the upper chest upside bench press and flying birds, you need Adjust the chair to 30-45 degrees. The larger the upward angle, the more the deltoid muscle participates, the more likely it is to cause excessive stress to the foreboding, so the seat angle does not need to be too tilted. The smaller the angle, it is biased towards the flat bench press

　　5. The lower oblique pushup with high foot cushion is more biased towards the upper side of the pectoral muscle, and the upper oblique pushup is more biased towards the lower side of the pectoral muscle; the lower clamping chest is more biased towards the upper side of the pectoral muscle, and the higher clamping chest is more biased towards the lower side of the pectoral muscle

　　6. During bench press training, the upward pushup stage is as fast as possible, then lock the arm, and then open slowly Start dropping the barbell, which helps you improve your movement control ability and accumulate more muscle trauma, helping muscle growth!

7. Let the pause bench press help you improve the power of the bottom push: There is a difficult point during bench press, often at the moment when you push up, use the bottom pause to eliminate tension reflexes and develop pure centripetal contraction force. Each action allows the barbell to stay at the lowest end for a few seconds (not relax, still maintain tension), and then push up. The weight choice is slightly lighter than the traditional bench press!

8. Change the grip method: Different grip distances and grip methods will give different stimulations to your muscles. Narrow grip bench press will focus more on the inner side of the chest muscles and triceps. Use dumbbell bench presses with the grip will be more friendly to the shoulders... Give yourself some small changes in time to get some different stimulations to your muscles, and make the training no longer boring!

The above are some of the pectoral muscle training tips I want to share with you today, which are worth trying! If you have any questions, please leave us a message. If you find it useful, please share with your friends!