Chest muscle building plan - build muscles in front of the chest

Monday means another boring week that is repeatedly recommended and boring. If you guess correctly, like most fitness workers, you will be trained on the first day of the week. When you walk into the gym, you may find that there are long queues on the flat bench press stool. You have to worry that you can't catch up with the training, and you have to take care of that even if you catch up, groups may have a long rest between groups because you have to give others a place, and this handover may affect the effectiveness of the training. At the same time, the change in the weight of the barbell will annoy you. You should know that the weights you use are different. Maybe you have to spend a long time moving those barbell pieces that you use for big guys, or the barbell pieces you have finally placed on are moved down by a few "skinny" little guys. Yes, when there are many people, The chest training on the tablet is always so unsatisfactory, so why not try other exercise methods?

Basically, every guy who sweats heavily in the gym knows that the upside down training is for the strengthening movement of the upper part of the pectoralis major muscle. At the same time, compared with the flat panel equipment, fewer people usually start training with the upside down equipment. The training plan we are going to introduce today is to start with the Smith machine inclined press, using the method of large weights and multiple sets of few times; then, we use some dumbbell training to stimulate the muscle fibers with greater intensity, and at the same time, more muscle fibers can be involved in the exercise to cultivate coordination between muscle groups. At this time, we need to use light, medium weight multiple times to forge muscles; finally, use rope birds to end, and at this time, we use A very small weight and more times to congestion the muscles repeatedly, it is best to achieve the feeling of soreness and swelling every time you contract the pectoralis major within this week. According to our plan, when you finish your training, those guys who are stupidly waiting in front of the flat bench press may not even touch the barbell bar.

1. Smith machine diagonally pressed on the machine

1. Smith machine diagonally pressed on the machine

Count and number of times: 2 sets of warm-up + 4 sets of training, the number of times of 4 sets is 6, 6, 8, 8, 8, 8, 8, 8, 8, Training preparation: Place a stool that is tilted upward at 30 to 45 degrees in the center of the machine. Lying on it, pushing the ground with both feet, remember, do not raise your toes or point the ground with your toes to the ground, as this is easy to get injured. Grasp the barbell bar with the width of the shoulders, and the grip with the thumb around can increase safety The full coefficient is to prevent the barbell from falling off. Remember, safety is the first priority when we train. When you start exerting force, your arms are bent, and the barbell should be in the upper part of your pectoralis major muscle.

　　Event key points: slowly lower the barbell to the chest and make a short stop. However, what we mean by staying does not mean letting the barbell touch your body. You have to control the barbell yourself and then push the barbell until your arms are straightened, that is, when the elbow joint is almost locked, if you really lock your arms, it means that a large extent of the weight is applied to your triceps, not your pectoralis major muscle. Remember the key points and repeat this.

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