Tips for pectoral muscle exercise: 4 common mistakes to correct!

Pectoral muscle training errors: 4 common mistakes to correct!

　　After practicing fitness for a while, you know that it is not easy to develop a good chest muscle. You have to practice until it looks average, thick and wide enough to be considered good.

　　However, this is often something that many people cannot do, and I have seen many different people, many of them are novices, and even those who have practiced for a long time will make some mistakes in breast training, resulting in poor breast development.

　　The following will share some practice errors observed in the gym, which may be a reference.

　　1. Training with a little chest

　　The chest muscles are a big muscle! It must develop balancedly! The training movements of the upper chest, such as the barbell press on the upper slant plate, can stimulate the development of our upper chest muscles and make the entire chest muscle grow more evenly. Because the upper chest is generally in a relatively weak position, additional training is required to stimulate its growth. It is generally not enough to do flat chest training exercises.

　　At the same time, since many people feel that the upper chest is less powerful and they cannot get satisfaction during training and give up, so the upper chest develops relatively weakly.

　　2. Lack of isolated movements

　　Isolated movements are like pulleys and birds Cable Fly can help the development of the lateral and intermediate grooves of the chest muscles, making the chest look "wider" and "large". However, it is often observed that many people feel that the pressure and feeling of isolated movements are not strong enough, and they are not as good as multi-joint movements (such as chest pushing movements) Giving up big will lead to thick development of the chest shape but not wide enough.

3. Ignore centrifugal training

　　　Everyone attaches great importance to "centripetal" contraction when doing pectoral muscle training. That is, for example, when performing bench presses, everyone will push the weight upwards to be centripetal contraction, but when performing centrifugal contractions, they have gained so much attention. Many times I have observed that many people will quickly drop the weight, and it seems that they don't use force to slowly lower it down. When performing centrifugal training, they should exert force, and use 3-4 seconds to slowly reduce the weight to increase stimulation. 　　Remember: A real fitness practitioner can not only lift weights! But he can also put down weight correctly!

　　4. Ignore massage and stretching!

　　The pectoral muscles are the favorites for everyone to practice! But forget to take care of it! Long-term pectoral muscle exercise will make your muscles very stiff, which will lead to bad body shape (round shoulders and hunchback), and the decrease in muscle flexibility can easily lead to limited joint movement, which will affect training!

　　So! Massage and stretching must not be missing!

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