Don’t feel the chest muscles of bench press? How to use the chest muscles of bench press to exert force?

Bench press is a popular training exercise in the gym! I often see that the bench press stand will be queued!

　　Everyone wants to have thick and stylish pectoral muscles! A must-have bench press for pectoral muscles!

　　But the problem is! Some friends have not made much progress in bench presses for a while. They say it is a movement to exercise pectoral muscles, but they can't find the feeling of pectoral muscles! On the contrary, the triceps on the arm and the shoulder front are quickly sore!

　What should I do? Why is this happening?

　　　The feeling of the chest muscles is poor, and your muscles are asleep!

　　In fact, as long as you are doing the bench press, the relevant muscles (pepper muscles) will be working, and there is no need to worry too much, because bench press is a compound movement involving multiple joints and multiple muscle groups. The reason may be that the triceps are more likely to be activated, and the triceps are more used to being used in life! This is not a wrong action!

　　Sometimes, even if the movements look like nothing wrong, this is all muscle control (Muscle The problem caused by poor control is the ability of our brain to control muscles.

　　All muscles in the body are connected to the nerves and then connected to the brain. However, some connections will "ineffective", because you use these connections too little in life, or use other connections too often. How to "move" in daily life will determine the development pattern of muscle nerves:

　　The muscles you often use, the nerves that connect them will be stronger. ; At the same time, the nerves of those muscles that you ignore will slowly "sleep and be insensitive". For example, the office sitting for a long time will not move to the buttocks. If you maintain this lifestyle for a long time, the connection between the buttocks will naturally become weaker.

　　We call commonly used muscles "convenient" muscles, which have stronger and more active connections with the nerves; less used muscles are called "inhibiting" muscles, which have weaker and passive connections with the nerves.

　　You can try to imagine, "Convenient" and "Suppress" muscles are like "wake" and "sleeping". In most people's bench presses, the triceps are "convenient muscles". They are used frequently and are easily activated because triceps are used more frequently in our lives! The pectoral muscles are "suppressed muscles" because they are not used in life!

　　Did you see some eyebrows and eyes? For example: birds have extremely strong pectoral muscles, because only strong pectoral muscles are Can they flap their wings and fly high!

　　How to improve this situation?

　　1. Understand the pectoral muscles, understand bench press

　　The movement of the pectoral muscles, the shape of the pectoral muscles, the starting and ending points of the pectoral muscles, and the function of the pectoral muscles, responsible joint movement!

　　Introduction: The pectoral muscles are a large fan-shaped muscle: the upper part starts from 1/2 lower edge of the clavicle, the middle part is connected to the sternum body, 1-6 rib cartilage, and the lower part is connected to the anterior layer of the rectus abdomen tendon sheath; Dead point: The ridge of the humeral tuberosity.

　　The muscle fibers that start from the upper part of the pectoralis muscle end at the lower part, and the muscle fibers that start from the lower part end at the upper part, so a knot is tied at the end point.

　　The chest muscles are mainly responsible for our shoulder movements: shoulder flexion, shoulder internal rotation, shoulder introversion, shoulder horizontal adduction

　　The chest muscles mainly play the role of shoulder horizontal adduction!

　　2. Optimize your training movements!

It is very difficult to do a bench press well. There are many details and techniques, including the center of the barbell, the stability of the upper scapula, the movement trajectory of the barbell, the angle of the elbow opening, the grip method of the grip, the position of the feet, how to remove the barbell, etc. These very important techniques and details are worth studying!

　　Recommended reading:

　　6 tips to improve bench press technology

　　Bench press skills: Break the barbell

　　Striving for excellence: Don't miss it 5 bench press training techniques

2. Feel the contraction and movement mode of the chest muscles from simple movements!

　　Use single-joint movements to feel the movement mode of the chest muscles! For example, some shoulder joint movements introduced above (shoulder flexion, shoulder adduction, shoulder horizontal adduction, shoulder internal rotation) and so on! You can do it with empty hands to experience the contraction and stretch of the chest muscles in these movements, and then remember it in your mind!

　　Doing this will help you awaken your chest muscles and help you Find the presence of the pectoral muscles!

　　　Example: Use lightweight dumbbells to fly for birds, or cable clamp the chest!

Related recommendations 　　　New style of dumbbell bench press: "1-1-2" dumbbell bench press

　　New style of pectoral muscle training: reverse grip bench press

　　Challenge your pectoral muscles: elastic dumbbell bench press!

　　3. Concentrated thoughts, consistent thoughts

　　　Concentrated thoughts are very important, this is a bit vague to say. But it is indeed the most important point. When training, the mind focuses on the chest muscles, instead of thinking about how to push the barbell with all your strength! Just like sexual fantasy, concentrate on the chest muscles! Close your eyes to feel its contraction and stretch! Create a link between the muscles and the mind!

　　4. Centrifugal contraction is slower

　Many people fall freely when doing bench presses or push-ups, which makes it difficult for you to learn how to control your movements. Manipulate and find muscle sensation!

　　　　　A slower during centrifugation can help you:

　　*Improve body awareness.

　　*Improve the control of movements.

　　*Develop the strength of connective tissue.

　　*Improve stability.

　*Focus on muscle elements (a slow, controlled action will place more pressure on the muscles, while an elastic or elastic vibration will place more pressure on the tendons.)

　　5. Use light weight: training weight above 5RM

　　In training with large weight, your nervous system will work hard to mobilize more exercise units to participate in the movements in order to lift the weight, including a large number of exercise units other than the chest muscles! If you are trying to improve strength and overall body coordination, this is nothing bad, but if you are focusing on the chest muscle feeling, it is recommended to use light weight!

　　6. Squeeze massage, stretching

　　When bench press I don’t know where the pectoral muscles are going!

　　The muscles don’t have a sense of existence? Then find it and feel its existence. Using massage, squeezing and stretching methods, you can clearly know its existence. This will help build a link between muscles and the soul!

Related recommendations 　　New tricks of dumbbell bench press: "1-1-2" dumbbell bench press

　　New tricks of pectoral muscle training: reverse grip bench press

　　Challenge bench press: elastic dumbbell bench press!