Super pectoral muscle training method: eight movements to shape wide and thick pectoral muscles

If you want your chest muscles to become well-developed and thick, beautiful in shape, and properly and systematically train them with professional personal trainers guidance, it is essential. The following is the practical experience of Chen Cong, a personal trainer at Megfe Fitness Center, to develop developed and beautiful chest muscles: Here are eight different training methods to choose from:

1. Action 1: Wide-grip flat bench press Number of sets: 4 sets x 6~12RM Action tips: Push the chest and tighten the abdomen, push and slow down, and sink the shoulder blades.

2. Action 2: Barbell incline bench press Number of sets: 4 sets x 6~12RM Action tips: Push the chest and tighten the abdomen, sink the shoulder blades, and place the barbell at the collarbone.

3. Action 3: Push the incline bench press Number of sets: 4 sets x 6~12RM Action tips: Push the incline bench press Number of sets: 4 sets x 6~12RM Action tips: Push the incline bench press Number of sets: 4 sets x 6~12RM Action tips: Thrust the chest and tighten the abdomen, place the barbell under the nipples.

4. Action 4: Dumbbell flat bird Group times: 4 groups x 6~12RM Action tips: Thrust the chest and tighten the abdomen, try to open the chest.

5. Action 5: Dumbbell tilt the inclined bird Group times: 4 groups x 6~12RM Action tips: Thrust the chest and tighten the abdomen, try to open the chest.

6. Action 6: Dumbbell tilt the inclined bird Group times: 4 groups x 6~12RM Action tips: Thrust the chest and tighten the abdomen, open the chest, and retract the elbow joint.

7. Action 7: Parallel arm flexion and extension Group times: 4 groups x 6~12RM Action tips: Thrust the chest, tighten the buttocks, and force the chest to support it.

8. Action 8: Equipment sitting position to clamp the chest Number of groups: 4 groups x 6~12RM. Essentials of movement: straighten your chest and tighten your abdomen, and exert force on the inner side of your chest muscles.