Pectoral muscle training plan How to develop strong pectoral muscles

Performing separate pectoral muscle exercises can achieve twice the result with half the effort and better carve your pectoral muscles. Bench press has always been considered the preferred pectoral muscle exercise method and is considered the best way to increase the size and thickness of your chest. However, only doing a large-weight bench press will not make the outline of the pectoral muscles appear clearly. In order to perfectly carve your pectoral muscles, you must impact your muscle fibers from every angle. So, if you want to maximize the training of developed and full pectoral muscles, you must not forget the exercise of dumbbell flying, chest clamping and parallel bar arms flexing while maintaining the bench press.

How to maximize the stimulation of chest

　　　　Real strengthening your chest muscles, various training changes should be added to the training, such as adding birds during bench press to make the chest stimulation more fully. On another training day, you can use the decreasing group to repeatedly stimulate the chest muscles to achieve real fatigue!

　　If you want to increase your chest muscles, you need to exercise twice a week, rest for 3-4 days to ensure that your chest muscles are under a lot of exercise. On the first day, before performing the bench press and chest muscle arm flexion and extension, perform 2 exercises (dumbbell birds and chest clamps). Later in the week, on the second day, add some decreasing groups and change the time plan for the chest muscle exercise to stimulate your chest muscle exercise to a higher level.

　　Chest muscle training plan

　　Day 1

　　Downward diagonal dumbbell birds     4 groups    10 times

　　Barbell bench press     4 sets     6-8 times

　　　　Low tensile cross chest clamp       4 sets       10 times

　　　Panel bar arm flexion and extension (forward leaning)       4 sets         6-8 times

　　　　Day 2

　　　Low tensile cross chest clamp       4 sets       12,12,8+ decreasing*

　　　Panel bar arm flexion and extension (forward leaning)       3 sets                                     12,12,8+ decreasing*

　　　　Panel bar arm flexion and extension (forward leaning)       3 sets                                           12,12,8+ decreasing*

　　　　Barbell bench press              3 groups     8-10

　　　*The last 2 groups, the most 8 times until exhausted, then immediately reduce the weight by 20%-30%, and then do 6-8 times. Reduce the weight again, and end with 4-6 times.

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