Chest and back combination, perfect training plan

Combining back and chest training - it won't be as terrifying as waiting in line for root cannulation, right? This seems to be twice as painful, but the combination of the two does have a perfect effect, just like you can combine the biceps and triceps or quadriceps and Yueguo hamstrings, because they are opposite and antagonistic muscle groups. That is to say, when one muscle relaxes, the other is in a stretched state, and the opposite is true. Bodybuilding training areas that must be known!

This chest training program is based on high load-bearing pressing and compound movements, and trains various parts of the chest from three different angles. The last training movement is a separation movement, so a high-result exercise method should be performed. For the back, two strokes will be taken Combining the boat movement and two pull-up/pull movements, thoroughly exercise the trapezoid muscles and the middle muscles of the back from top to bottom. At the beginning of the training, you should use a larger weight bearing, and then do a high-repetition movement until exhaustion.

　　(1) Flat dumbbell press

　　Enjoyment volume: Do 4 sets, the number of times is 6, 6, 8,

　　Essence: Start training with dumbbells for flat bench presses to exercise the middle of the chest. Using dumbbells can slightly increase the range of movement, so you can achieve stronger contractions. Since dumbbells can use balanced muscles to the maximum extent, you should do this first when these synergistic muscles are in the best state, and then increase the weight bearing to make the muscles achieve the greatest gain in both mass and strength.

　　Initial preparation: Lying face up and flat On the stool, hold a dumbbell with both hands, with palms forward, and the dumbbell is just on the outside of the chest, with the elbow just below the back plane, and spread out to both sides of the body. (A) Place your feet flat on the ground, and the hips and the middle of the back close to the flat stool.

　　Move and control, push the dumbbell directly above the chest until your arms are fully extended, but do not lock the elbow. (B) Pause when squeezing the chest, and then return the dumbbell to the initial position. Repeat this way.

　　Don't deceive yourself, be sure to maximize the effect of each group! If a group is set to 12 times and you can push it 15 times, it means that the weight you are using is too light.

　　A. Keep the weight close to your body so that it is within your control.

　　　B. At the top of the movement, do not touch the dumbbells.

　　(2) Smith machine diagonally pressing

　　　Environment volume: 1 warm-up group. Then do 3 groups, each set of 8, 8, 10.

　　Essence: After doing the dumbbell movement, use the barbell and adjust the angle of the flat bench to an upward 30 degrees, so that the focus can be slightly shifted to the upper chest. The Smith machine can allow you to focus on the lifting weight without paying extra attention to the balance of the barbell, so you will use less balanced muscles; on the Smith machine, you can use a very high load without worrying about losing control of the barbell.

　　Initial position: Lie face up on the upper oblique flat bench, and the angle of the stool should not exceed 30 degrees. When the barbell is in the bottom position, you should be able to touch you. The upper chest. Hold the barbell in a full-handed posture, with the grip slightly wider than the shoulders. Place your feet flat on the ground to maintain balance. The hips and the middle of the back should press against the stool. Unplug the latch of the barbell; the arms should be fully extended at the top of the action.

　　　　Action: Control the movement when going down and make full use of the advantages of concessional contraction. Lower the barbell until it almost touches the upper chest, keeping the elbow down and pointing to the outside of the chest. Do not let the barbell pop out directly from the chest when changing direction. Push until your arms are fully extended, but do not lock the elbow. Squeeze the chest at the top of the action, and then repeat as above.

　　A. Move the position of your hands inward or outward for a few inches to get a different feeling.

　　B. Avoid the barbell suddenly upward from the chest when moving the bottom of the action Bounce up.

　　(3) Weight-bearing arm flexion and extension

　　Enjoyment: 3 groups, each set of 10 and 9 respectively,

　　　Essential: Most people will do high-frequency arm flexion and extension to exercise their lower chest, which will not maximize the strength or mass of muscles. Increasing weight can make the movement more difficult and can only be done fewer times. Each set of work will feel more and more fatigued, but do as many times as possible. The body leans forward and focuses more on the chest instead of the triceps.

　　Initial posture: Add a moderately weighted bell piece to the weight-bearing belt and hang it on the chain at the waist. Carefully push the upper arm flexion and extension bar, the grip should be slightly wider than the shoulder, and the palms should be inward. Jump up to completely straighten your arms, but keep your elbows not locked. The feet are crossed behind the body Fork and lift upwards to tilt the center of the body forward.

　　　　　Action: Bend the elbows to lower the body. When doing this, the elbows should be extended to both sides of the body. Control the amplitude of the movement to avoid the drop too low, which will cause excessive strain on the shoulder joints. Try to squeeze the chest and push the body up until the arms are fully extended. Repeat several times.

　　A. Leaning forward can focus more on the chest.

　　B. Control the concessional movement to prevent the drop too low.

　　(4) Upward tilt low position tensioner bird

　　　The exercise is an alternative action of upward tilt dumbbell bird. The difference is that the tensioner is an angled pull up, not a vertical pull up. Because it is a separation action (single Joint movement), so put it at the end of the chest training.

　　Initial posture: Set the flat bench to be 30 degrees upwards, place it in the middle of the two tensioners, and install a D-shaped handle on the low tensioner. Adjust the position of the flat bench so that the shoulders and tensioner are in a straight line. Hold the handle directly, sit on the stool, and stand upright. Keep the angle of the elbows unchanged during the entire movement.

　　　Action: Contract the chest muscles, and get close to each other in a wide arc shape above the chest, and squeeze hard at the top of the movement. Exhale before relaxing the strength, and then return to the initial position according to the original path. Do not let the tensioner pull the elbows back too far.

　　A. Because the handle is low, opening the arms outward can widen the chest.

　　B. Maintaining the curvature of the elbows can effectively portray the chest.