Arnold Schwarzenegger Fitness Plan Collection (5)

Schwarzenegger's pectoral muscle training plan

　　Arnold Schwarzenegger is a world-recognized epoch-making great athlete. His perfect physique has long become a role model pursued by many bodybuilding enthusiasts. His training methods are also used and referenced by many subsequent champions. Below we will introduce to you the classic pectoral muscle training method of this great champion:

　　Attractive training plans in Germany and Austria, including: bench press, incline bench press, supine bird, arm support and supine flexion arm pull. Each exercise is five Group, do 6-8 times in each group.

　　Special attention: When doing bench presses, I often change the grip distance of my hands so that the inner and outer sides of my chest muscles can be exercised.

　　Movement experience: Inclined bench press is to train the upper part of my chest muscles. The bird of the supine lies to train the outer side of my chest muscles (the inner side of my chest muscles is also stimulated when the movement is completed quickly). The support of both arms is to train the lower edge of my chest muscles, and the outer side of my chest muscles is also stimulated. The flexion arm pulling up on my back is to expand my chest and is also the ending movement of my chest muscle exercises.

　　The key points of the action

　　Super flexion arm pulling up on my back The movement is to lie on the back on the stool, with the upper back on the stool, the waist and head hanging on the air, the feet are supported on the ground, hold the dumbbell (or barbell) in both hands, put it back from the head until the upper arm is parallel to the ground. Then use the strength of the chest muscles to pull it up until the arms and upper body are perpendicular. Do it repeatedly. Pay attention to the slightly bent arms during practice. When doing it, please ask others to sit on my legs to prevent you from pulling yourself over with force.

　　　Bench press is an important movement for developed chest muscles, but you must pay attention to spreading your elbows and trying to lift your chest. Another very important thing is to use intuition to find the most suitable exercise for you. Maybe you can just practice bench press alone, maybe the birds on your back and the cross pull-down are most suitable for you.

　Schwarzenegger's bench press generally practices five sets, each set of 6 10 times. If you participate in a powerlifting competition, practice 8. 12 sets, and use extremely heavy weight. Sometimes the principle of gradual weight loss is also used, from a heavy weight to push only one empty rod in the end. He once pushed a barbell of 500 pounds (227 kg), which is the highest record. The highest number of repetitions is 405 pounds (184 kg), pushing 8 times. 315 pounds (143 kg) pushing 25 times. 225 pounds (102 kg) pushing 60 times.

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