Pectoral muscle exercise class - ultimate chest isolation training

Chest isolation training

　　Today’s fitness bar introduces you a very special chest training movement, which can be called the ultimate chest isolation training movement. You can have time to conduct such a chest muscle training class!

　　Ultimate chest isolation training

　　Absolute chest isolation training

　　A technically, it is impossible to make a muscle group absolutely isolated, and some other muscles will always participate. Therefore, the most accurate way of this title is "ultimate training with the goal of chest"

　　Most people develop chest muscle volume is large-weight basic recommendation movements: bench press, upward bend press, downward bend press, and their dumbbell version. These movements are obviously the basis of any effective chest training plan.

　　However, some people find it difficult to fully stimulate the chest in large-weight recommendation movements, and their deltoid muscles and triceps are always fatigued first.

　　For them, fully develop chest, solitary Standing training is necessary.

　　When talking about isolated training, some people will immediately think of dumbbells and birds.

　　Recommended: Squeeze the birds!

　　Make the centrifugal movement of the birds (falling stage) for 4 to 5 seconds. Then make a squeeze bench press in the centripetal movement (rise stage): do your best to squeeze the two dumbbells against each other, and at the same time for 5 seconds.

　　Stay inward pressure during the entire push stage. This action The trick is to use all your strength to squeeze two dumbbells inward during the entire push stage.

　　Add inward squeezing action of equal length contraction can fully stimulate the chest muscles and recruit up to 10% of the muscle fibers; then perform slow centrifugal action to maintain stimulation to the chest muscles.

　　All kinds of cable movements have better effect, because you can overload the muscles throughout the movement.

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　　Barbell bench press vs dumbbell bench press, the difference between the two movements

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　　Ten ways to exercise pectoral muscles in the fitness room

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