How to exercise the chest muscles to get good results? The trainer should first of all let himself master the correct training posture, so that in the training can get a good training feeling. The second is to ensure that their training intensity is sufficient, so that the stimulation of training will feel more in-depth.
The chest muscle group belongs to the large muscle group, is a more complex and difficult to train parts, trainers need to do their homework, a comprehensive understanding of the chest muscle, so that the exercise will not be easy to make mistakes.
Some people practice chest on the bench press, will not be upward or downward sloping, so the training is incomplete, will ignore the upper part of the pectoral muscle and the lower part of the training, the final training of the pectoral muscle will also be very uncoordinated.
So when you are training for the pectoral muscles, you have to make your training comprehensive and in place, and your training plan should be reasonable. So how do we improve the stimulation of chest muscle training? Here to introduce you to 5 groups of movements, you can add them to your training plan, you can make your pectoral muscles get the ultimate congestion effect.
The first set of movements
First of all, perform the flat bench press training. Practice holding dumbbells with both hands on top of the chest to push up and down. The movement should be slow when lowering, and the rhythm should be controlled when pushing up to maintain the correct training posture.
This movement in the practice of body posture should be controlled, maintain the correct posture at the beginning, do not move the body at will.
The second set of movements
This movement in the practice of the main training chest seam, can make our pectoral muscles on both sides of the separation degree becomes more clear.
When training, each hand grabbed one side of the tension rope, and then close to the middle, so that the chest to get the feeling of squeezing. You can also use dumbbells for training, the training action is generally similar.
The third set of movements
This movement is to train our upper pectoral muscles. Adjust the angle of the bench to an upward slant, then hold the dumbbells with both hands and bring them together in the middle, then push them to the top of the head, then resume the action and slowly lower them to a position near the chest, then push them up again, repeatedly.
Train yourself to control the stability of your body and maintain the correct training posture.
The fourth group of movements
The barbell bench press is one of the essential training movements in pectoral muscle training. And this training method we can adjust the angle of the bench, exercise to the different parts of the pectoral muscles, you can exercise the upper pectoral muscles through the upper incline bench press, lower incline bench press training lower pectoral muscles, the exercise effect is very good.
Training need to let the barbell bar close to your chest, and then slowly push up, do not do half of the training, the effect is not good.
Fifth group action
The last set of movements we use elastic rope for chest clamping exercises. Practice hands to grab the rope, and then let yourself to the middle together, so that the pectoral muscles get the appropriate training stimulation.
This action should be noted in the practice, so that the upper back against the chair, do not shrug your shoulders, so that you focus on the chest force and tension, the pace of training can be slower, so that the feeling of training more in-depth.
These five groups of training movements can be used for reference, choose the right training method for you, add to the training plan, so that their pectoral muscles get more efficient training effect.