Advanced skills for pectoral muscle training: single joint + multi-joint super group!

Advanced chest training skills: Single joint + multi-joint super group!

　　Do you want bigger and thicker pectoral muscles? Is the training of 10 times per group of three groups already boring?

　　When you keep training your body in the same way, the body will develop fitness. Once it has fitness, the stimulation you usually give is no longer stimulation. When your muscles are enough to face such pressure, there is no need to become stronger!

　　So what you have to do is to bring "muscle fright" to your body, so that your body will never guess what kind of external stimulation you will face next.

　　Maybe you should try super group training

　The so-called super group is to keep rest after practicing the ordinary group Next training will be followed by the next training. Today I will introduce you to a more common multi-joint + single-joint super group training

　　Multi-joint bench press training helps you develop overall! At the same time, challenge your fast muscle fibers! Let your muscles cope with enough mechanical tension!

　　After the multi-joint movement is completed, performing single-joint isolated movements immediately to help you improve the feeling of your chest muscles, accumulate enough metabolic pressure, make your muscles congested, and help muscle growth!

　　This combination is undoubtedly great for training with the goal of muscle hypertrophy!

　　How to do it?

　　The first group

　　Barbell bench press: 5-8RM → Dumbbell flying bird 15RM Don’t rest between groups! Do birds immediately after the bench press is completed! Three cycles!

　　Second group:

　　Dumbbell bench press: 5-8RM → Rope chest 15RM   Do eggs without sleeping between groups! Do eggs immediately after the bench press is completed! Three cycles!

　　Suggestion: The pectoral muscle is a relatively large fan-shaped muscle! When arranging the plan, you can also choose to change the angle of the training movement to help you stimulate muscles at different angles!

　　For example,

　　Incline bench press: 5-8RM → Upside down dumbbell 15RM      Do eggs without sleeping between groups! Do eggs immediately after the bench press is completed! Three cycles!

　　Incline dumbbell bench press: 5-8RM → Low-standing rope chest 15RM No rest between groups! After the bench press is completed, the low-level rope clamping is performed immediately! Three cycles!

　　For example:

　　Down-level bench press: 5-8RM → down-level dumbbell flying bird 15RM           No rest between groups! After the bench press is completed, the oblique dumbbell flying bird is performed immediately! Three cycles!

　　Double-level arm flexion and extension: 5-8RM → down-level rope clamping is performed immediately! Three cycles!

　　Double-level rope clamping is performed immediately after the bench press is completed! Three cycles!

　　Double-level rope clamping is performed immediately after the bench press is completed! Three cycles!

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Related recommendations 　　Classic movements of pectoral muscles: full analysis of dumbbell flying birds!

　　Which exercise, dumbbell bench press or dumbbell flying bird is better?

　　Don't do dumbbell flying birds well?—Try rope flying birds first!