in previous years and now, no matter what you do, you need a healthy body to support you; no matter what industry you are in, you can't get your work done if your body is in a weak state. So our mindset is gradually starting to change and we are becoming more and more concerned about our physical health, which has led to the rapid growth of the fitness industry. When you go into the fitness way you will find that it is not just some muscular men, some goddesses and even some older people who are exercising, which has to be a good sign.
because people have learned that the benefits of exercise are not just about improving physical fitness, the other day we have specifically introduced and analyzed the benefits that exercise can bring, so today we are specifically going to explain a part of the exercise fitness process, which is the exercise of the pectoral muscles. I believe that many fitness boys have started their fitness careers after seeing the dashing and muscular bodies of muscle men on the internet, and the most attractive part of a person's body is their pectoral muscles. The most attractive part of a person's body is the pectoral muscles. If you train your pectoral muscles well, you can not only make your body fuller, but also make yourself a veritable "Walking hanger".
the pectoral muscles have also become one of the primary goals of fitness men, although the chest muscles are relatively easy to exercise, but in the actual training should be serious, not perfunctory. In the whole pectoral muscle training, it can be roughly divided into three parts, which are upper pectoral muscle training, middle pectoral muscle and lower pectoral muscle training. The upper pectoral muscle has the greatest impact on the shape of the entire chest, and the most direct result of pectoral chest exercise is to train the middle pectoral muscle. The lower pectoral muscle can be exercised in other training, so in the actual training you have to make appropriate trade-offs according to your body and strengthen the weak parts of the exercise.
so what are the specific training moves? The next four classic chest exercises are explained to you. Don't forget to do a proper warm-up before performing these moves below. This is the only way to fully guarantee your training results and get yourself an attention-grabbing and perfect pectoral muscle.
Action 1: Flat bench press
the flat bench press is a great way to exercise the middle part of the pectoral muscles, using dumbbells or barbells for weight training, but only if you choose the right weight. Begin by lying on your back on the bench with your back straightened so that your back is resting on the bench surface and your legs are bent at the knees and spread apart to stabilise your body. Then hold a dumbbell or barbell with your arms bent at the elbows, preferably with the barbell at the bottom of your shoulders, and push your arms upwards with your chest muscles, pausing briefly as your arms straighten and then slowly restoring them.
Movement 2: Upper incline dumbbell bench press
the upper incline bench press mainly exercises the upper part of the pectoral muscles and is useful for shaping the pectoral muscles. The first thing to do is to adjust the angle between the upper incline bench and the ground at 30-45 degrees, then lie on it and straighten your back, legs apart, feet on the ground to stabilise your body. Hold a dumbbell in each hand with your elbows slightly bent, then push the dumbbell upwards with your chest muscles, pause when you reach the apex to create a continuous stimulus for your pectoral muscles, then slowly lower and restore.
The first thing you need to do is to do a rope pinch.
this movement uses the resistance of the elasticity of the rope to produce an exercise effect on the muscles, mainly the lower pectoral muscles, which allows for a more balanced development of the entire pectoral muscles. Start by standing with your feet apart, straighten your back, hold a rope handle in each hand and open your arms straight out to the sides. Then straighten your elbows and pull your arms out in front of you with your pectoral muscles, pause when your hands touch and then slowly return to your sides.
Movement 4: Upward sloping dumbbell flying bird
this movement stimulates the upper side of the pectoralis major, and is a good pectoral plasticity move along with the upward incline bench press. Adjust the angle of the incline bench to 40 degrees from the floor, lie on your back with your back against the bench and legs apart to stabilise your body. Hold a dumbbell straight out at each side of your body with your elbows slightly bent, then pull your arms up in an arc, pause when you reach the apex and then slowly return to the original path.