Men as long as they practice the perfect pectoral muscles, they can give off extremely attractive charm, as the saying goes, women rely on their faces, men rely on strength, strong pectoral muscles are the representatives of power men, perfect pectoral muscles not only enhance a person's charm, and strong pectoral muscles are also the best weapon to enhance a man's confidence, when a person's body strength is strong later, the body will naturally stand tall and naturally give off a strong The man wants to enhance his charm must strengthen the training of confident pectoral muscles, only strong pectoral muscles will allow you to exude the beauty of power belonging to the man
The pectoral muscles of the upper pectoral muscles are very difficult to train, and if the upper pectoral muscles are not well trained, then the pectoral muscles will look very ugly and shapeless, just like two bulging bags, seriously lacking in beauty, so the bodybuilders want to train really shapely and perfect pectoral muscles. The pectoral muscles of the pectoral muscles, must pay attention to the training of the upper pectoral muscles, must let the pectoral muscles of the upper and lower two parts of the coordination, in training is often the growth of the lower pectoral muscles to faster than the growth of the upper pectoral muscles, so in training must be on the upper pectoral muscles for separate strengthening, to avoid muscle enhancement is not coordinated, thus causing the lower pectoral muscles are more developed, the upper pectoral muscles are very weak, so the pectoral muscles will look no beauty.
The main focus of this pectoral training program is on upper pectoral strengthening, which is very intense, so make sure you get a muscle buddy to assist you in completing the workout. If you are weak in the upper chest, you can refer to the movements chosen in this training program, using fixed machines, dumbbells, ropes, Smith machines to complete the movements, the quality of the movements is the first, more to control the muscle contraction.
The following 5 pectoral strengthening exercises are performed in sets of 4 with 60 - 90 seconds rest between sets and 90 - 120 seconds rest between exercises
Warm up by doing 3 - 4 sets of 15 - 20 reps of chest presses on a stationary machine, for a good warm up, or you can warm up in your own way!
Move 1, using a stationary machine for chest presses, this machine stimulates the upper pectoral muscles more, using progressively heavier weights, increasing the weight with each set, doing 12 - 8 reps per set
Move 2, using dumbbells to do the flat bench press, this is a slow controlled movement, no special weights or overloads, more control, contract your pecs, feel the force of the pecs, use gradually increasing weights, do 12 - 10 reps per set
Move 3, use the gantry rope + handles to do chest clamps (rope position is low), this move clamps the chest as far up as possible and squeezes the pecs as you reach the top, use progressively more weight, do 12 - 10 reps per set
Move 4, using fixed equipment for chest presses, the pecs will be tired by the time you get to this move, but still choose a high weight so that you can give the muscles a deeper and more intense stimulation. This time use a different weight for the chest press, choose a larger weight, lend a hand/half way through, keep the weight constant and do 10 - 8 reps per set
Move 5, use the Smith machine with weights to do the upper incline bench press, this movement has two forms of fast push and slow (very slow) push, first in each set first do 3 - 4 reps slow pushing the barbell (the same slow descending barbell), then without resting directly then do 3 - 4 reps fast pushing the barbell (faster, faster than normal speed, also fast when descending, keep fast throughout), finally do 3 - 4 reps slow pushing the barbell, these 3 stages do Finish with 1 set