A complete collection of fitness plans for beginners - breasts

We will bring you a complete set of novice fitness plans. Today we are bringing you a complete list of novice fitness plans - the chest. We will select 4 best-effect movements in each part. In terms of the number of times, 1-5 times are the overall strength of the muscles, and novices are not recommended. 6-12 times are the best effect on muscle development, and more than 15 times are the improvement of muscle lines. Everyone should formulate the number of times they need according to their own goals.

It is necessary to note: You should start with small weight, small load, low intensity, simple movements, and then as your training ability improves, gradually increase the amount of exercise, exercise intensity, and high difficulty practice movements.

Breast training movements:

Dumbell bench press 3-4 groups

When using dumbbells for pressing, because your hands can Move up and down and horizontally, the range of movement will not be limited (more in line with the movement trajectory of adduction). "Shoulder horizontal adduction" can be performed in full range, and the pectoral muscles can get the greatest stimulation and growth.

Barbell bench press 3-4 groups

For muscles: The muscles that are mainly involved in the lying pushing work are the pectoralis major muscles, and there are mainly deltoid muscles (mainly the anterior bundle) and triceps to assist in the exertion. Lying flat on the flat bench press stool on the back, touching the stool surface with the head, upper back and hips and obtaining stable support. The legs are naturally separated. The arms are straightened so that the barbell is located directly above the clavicle. Sink the shoulders and tighten the shoulder blades. Under sufficient control, slowly lower the barbell, gently touch the chest slightly under the nipples, and then move upward.

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Related recommendations: >　　　　　A Collection of Novice Fitness Plans - Shoulder Chapter

A Collection of Novice Fitness Plans - Arm Chapter

Novice Fitness Plans - Back Chapter

Number of Novice Fitness Plans - Abdomen Chapter

Number of Novice Fitness Plans - Leg Chapter

Number of Novice Fitness Plans - Buttock Chapter

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