Basic exercises for increasing muscle mass barbells

If you want to increase muscle mass, barbell exercises are the most important and basic exercises.

　　The senior instructor advises the coach to put the barbell exercises in the first step. Because the movement range of barbell exercises is relatively small, it is necessary to stimulate the entire chest muscles from different angles (upward and downward) and different grip distances.

　　The relatively simple and safe exercise method is to flat barbell bench press, which can effectively exercise the entire chest and increase the thickness. First lay flat on the bench press stool, put your feet naturally on the ground, and then adjust the front and back positions of the body so that your eyes are located directly below the barbell on the bench press stand.

　　The grip distance is slightly wider than the shoulder, remove the barbell from the bench press stand, and slowly lower the barbell until the upper arm is parallel to the ground. Repeat the exercises in this way There are three or four groups, each group of about 12-15 European pushing exercises, depending on the personal physical condition. After proficiency, you can do a slash bench press, focusing on exercising the lower chest muscles, and the difficulty of the operation is slightly enhanced.

　　Dumbell——Chest muscle width

　　Dumbell practice requires more balance and coordination skills than barbell practice to control weight. The movement is larger, so you can fully stretch your muscles and develop a broad mind. There are two common training movements: flat dumbbell bench press and flat dumbbell flying bird.

　The former is to lie flat on the training bench, holding dumbbells with both hands. Straighten your arms, raise the dumbbells, and slowly lower the dumbbells until the upper arm is parallel to the ground, and then push the dumbbells back to the starting position. Repeat this way.

The so-called dumbbell bird is lying flat on a training bench, holding the dumbbells with both hands, facing each other, opening your arms, slowly lowering the dumbbells to both sides of the body along the arc trajectory until the upper arm stops parallel to the ground, and then returning the same way. Both sets of exercises should be paid attention to the process of pushing up, ensuring that the dumbbells are pushed up vertically, and not deflecting.

Remind the coach to beginners to ask someone to protect them to avoid damage to the muscles when the movements are inconsistent. There is another advantage of dumbbell exercises, which is that they can be performed anytime and anywhere. It is recommended to the coach that you can practice in front of the mirror at home, while correcting the movements, while enjoying your own exercise results.