How to exercise the upper chest muscles?

Many people may find a problem during exercise, that is, the upper part of the chest muscles cannot be exercised, which may prevent you from exercising your chest muscles well during exercise. So the following editor will introduce several exercise methods, which will be very helpful for your practice and can also help you gain a perfect figure. I believe many male friends will be more interested, so let's take a look!

1. Design and Practice of the Bench Press Barbell

The bar diameter of the bench press barbell should be slightly thicker, with an outer diameter of 35-40 mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate pushing the arm up.

The distance from the grip to the bell plate should be short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the pectoral muscles and the generation of force couple can be reduced.

2. Breathing for the Bench Press

Inhaling when exerting force can increase the amount of myoglobin that stores oxygen and muscle glycogen that supplies energy, expand the muscle capillaries, and facilitate exertion. If you exhale while exerting force, you will be deprived of oxygen and insufficient muscle glycogen energy supply, which will reduce muscle strength and the number of muscle fibers involved in exerting force will also decrease.

In addition, insufficient "burning" of muscle glycogen will produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for the bench press is to inhale when pushing the barbell up and exhale when lowering the barbell.

3. Bench Press Speed

The use of fast contraction (1-2 seconds) and slow stretch (2-4 seconds) contradicts Wade's slow continuous tension rule (4 seconds of contraction time and 2 seconds of recovery and stretching time).

The author's experience is that the recovery time should be the same as the contraction and lifting time (2 to 3 seconds). Lifting too fast or too slow means the weight you are lifting is inappropriate.

Exercising through the methods introduced by the editor will definitely be very effective, but you should also pay attention to the time issue during the exercise. You should stop and rest for a while after exercising for a period of time. This is also good for your muscles. During exercise, you must pay attention to timely hydration, otherwise it is very likely that you will become exhausted.