9 tips for pectoral muscle training

9 tips for pectoral muscle exercise

　　　1. Breathing: Do not hold your breath during the bench press. Doing this will cause blood pressure to rise sharply. If your blood pressure is too high, it will cause blood vessel rupture, or even headache or stroke. Especially when training overload, you should be especially careful.

　　2. Movement amplitude: Try to increase the training amplitude under safe conditions. For bench press, the barbell should be placed on the pectoral muscles as much as possible to maximize the bending amplitude. On the other hand, when flying in the chest of dumbbells, the training amplitude should be reduced to the dumbbell not stretching below the pectoral muscles, so as to avoid excessive stretching amplitude to damage joints and ligaments.

　　3. Grasp width: When moving, hold the lift and press pair The training effect of the pectoral muscle is proportional to the width of the age of the two hands. In other words, the main training movements of the pectoral muscles should often adopt wide grips, but the lines on the edges of the pectoral muscles need to use a lighter weight and narrow grips to train.

　　4. Training movement speed: When performing the training movements of the pectoral muscles, the speed and weight should be completely controlled. That is to say, during each group of training, the weight must be completely controlled from the first to the last. Moreover, the principle of fast up and slow fall should be generally used.

　　5. Do not use the pectoral muscle to rebound the barbell: to save effort, put the barbell vigorously on the pectoral muscles and it is very dangerous to bounce up and down. In the upward grip press (flat bench When pressing), you should gently place the barbell on your chest or lower it to your arm at 90 degrees before pushing it up.

　　6. Barbell: lower it to your arm at 90 degrees;

　　7. Training sequence: When training the chest muscles, you should place it before training the muscles related to the triceps, deltoid muscles, etc. Because if you start training the chest muscles after the muscles are tired, it will directly reduce the weight of the press.

　　8. Diversified training methods: do not use it for a long time. Use the same movements to train the chest muscles. In order to stimulate the chest muscles every time you train, you need to use different methods and all-round stimulation from different angles.

　　9. Find a training partner: When you enter overload training, you will definitely not be able to complete the entire set number. At this time, it is best to have a training partner around you to help the last one or two. Of course, you can also avoid danger.

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Further reading 　　Medium pectoral muscle exercise method, narrow-distance barbell bench press tutorial

　　How to practice beautiful square pectoral muscles, compulsory course for perfect men

　　Ten ways to exercise pectoral muscles in the gym