Pectoral muscle exercise plan video: 5 basic movements to help you develop a thick chest

For every fitness practitioner! The exercise goal they yearn for the most when a thick chest! But many people have been exercising for a long time but still haven't improved! Is there any trick?

Building a strong and thick chest muscle is not as difficult as brain surgery! You just need to go back to the most basic training and train hard, constantly improving intensity and grades, and you will see changes!

Let's take a look at James together. Grage's chest training plan! Five simple but effective movements help you build thick pectoral muscles!

About the training menu:

5 action combinations: flat bench press + dumbbell incline bench press + dumbbell flying bird + parallel bar arm flexion and extension + push-ups

Using medium weight, low interval time

Video details:

1. Barbell bench press (3 sets: 20 times, 15 times , 10 times)

When talking about practicing chest muscles, barbell bench press has always been loved by everyone! Use wide grips and start warming up with 20 times! Then slowly increase the weight to a load of about 10 times! Go all your strength

Remember: Don’t just count numbers in your mind, let your muscles truly feel the challenge!

2. Upward dumbbell bench press (2 sets: 10-12 times per set)

Up-up lying Pushing can well strengthen the muscles above your chest, making your chest muscles fuller and more stylish. The inclination angle of the chair is recommended to be between 30-45 degrees! Pay attention to squeezing the chest muscles at the top of the movement!

3. Dumbbell Bird (2 sets * 15 times)

Dumbbell Bird is a great chest exercise! For novices, it can allow you to feel the presence of your chest better! Establishing a "connection between the mind and the muscles" will make You mobilize more pectoral muscle fibers to participate in the exercise!

There are two points to note when the movement is: First, imagine that you are holding a big tree, and the elbow joint is slightly bent during the movement. Second, the top of the movement is to clamp the chest muscles (two big arms should be close as close as possible)

Dumbells and birds are single-joint movements, and they should not be used for large weights. The movement should be carried out in a controlled and orderly manner! Feel the feeling of stretching the chest muscles and shortening them!

4. Parallel bar arm flexion and extension! (3 sets of exhaustion)

Double bar arm flexion and extension is an underestimated and forgotten action. But it does not prevent it from becoming one of the good actions for chest exercise! This action mainly focuses on the lower edge of the chest

1. Use a slightly wider grip. During the action, the forearm should be kept as stable as possible, and the elbow should be placed directly above the hand grip position.

2. The upper body is slightly tilted forward so that the chest points to the ground.

3. When the body falls, relax the shoulder blades and let the shoulders be lifted up. Feel the pull of the chest and triceps to avoid tightening the upper trapezoid and letting the shoulders pull in the direction of the ear.

4. When pushing up, the shoulder joint and elbow joint should move at the same time, and the tilt angle of the upper body remains unchanged, so that the body keeps forward throughout the whole process.

5. Pushups (100 REPS)

A push-up is completed as an ending action, and you will complete it in a total of 100 times! Do it as much as possible in the shortest time! Believe me, your chest muscles are already swollen!