What is Yaling’s method for training chest muscles?

Young boys all hope to have relatively developed pectoral muscles, which is first of all beneficial to their external image. People with pectoral muscles generally have better body conditions. In addition, in the process of training and upgrading, it will also bring many benefits to health. There are currently many ways to train pectoral muscles. For example, you can train pectoral muscles by doing push-ups frequently. For better results, it is recommended that you use dumbbells to train pectoral muscles. The specific training methods are as follows.

Yaling's chest muscle training method:

1. The upper chest is not developed enough, and there is a significant gap between the middle and lower chest.

1. Incline bar, dumbbell bench press. Why do some people not see obvious results after practicing for a long time? This means the movement needs to be improved. First, pay attention to the key points of the movement. Get rid of the habit of doing bridge presses. Otherwise, it will become similar to flat bench presses. The exercise parts will be scattered to the middle and lower chest. Second, if the full-range movement is not effective, consider half-range movement, while focusing on the upper chest, and increase the weight appropriately. Ask your companions for protection or assistance. Third, if the barbell does not work well, you can use dumbbells as the main method.

The route is slightly C-shaped

Here is a little trick: when lowering the dumbbells, do not walk in a straight line. You can curl your wrists slightly to make the path slightly "C" shaped. This will generate a component in the tangent direction and add it to the cross section of the upper chest. The key point is that you must focus on the cross section of the upper chest and imagine that the tendons are bulging and the blood is well filled to enhance the training effect.

Standing bar dumbbell press 2. Standing bar dumbbell press, without a belt, do presses with a load of 6-8 times per set. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "cover" the exposed clavicle.

3. Bench press. Due to differences in body structure and flexibility. If doing the incline bench press has little effect, you might as well use the flat bench press to develop your upper chest. The key points of the action are: place the barbell on the neck when lowering the barbell, focus on the upper chest, and then put a wooden block under the bed to make it have a small inclination angle of 5-10 degrees. To help you lift your chest.

4. Forward push-ups. Raise your feet and lean your body forward about 10 degrees, but no more than 15 degrees, otherwise the focus of force will shift to your shoulders. You can ask a partner to add weight plates to your upper back.

2. Improvement of the unclear middle seam of the chest muscles

The middle seam of the chest muscles of professional masters is like a line, which is narrow and deep. In order to make the chest seam deeper, the muscles near the chest groove must be stood up. The key is to fully squeeze the chest muscles so that the chest muscles on both sides are fully close to each other and bulge in each movement.

1. Straight-arm chest press. Straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold your arms crossed for 1-2 seconds, contracting at the top. Try to squeeze the chest muscles as close to the middle seam as possible to force them to "stand up".

Chest muscle training method - cross

2. Cross the tensioners, stand under the tensioner rack, hold the handles with both hands and do chest squeeze movements, fully cross your arms, instead of separating them as soon as they touch. You can do one set with the left arm on top, and another set with the right arm on top, or alternate between the arms. Do 8-12 sets.

3. Narrow grip bench press. It is possible to use a larger load for exercise, but the range is limited, and it has both advantages and disadvantages. It needs to be combined with other methods to achieve good results. Although dumbbell flyes are also effective in training the chest gap, once the arms pass the body balance, the tension on the chest muscles will become smaller, so chest gap training should mainly use equipment with pulleys.

3. Ways to increase chest muscle thickness

To increase chest muscle thickness, pay attention to the following points:

First, don't always train with the weights you are accustomed to. Once a set of movements exceeds 10-12 times, you should consider increasing the load. The human body's regulatory mechanism is very special. If a load makes it uncomfortable, it will regulate the nervous system to store more energy so that it can be resolved relatively easily next time. Repeating this cycle will allow the muscles to continue to grow thicker and bigger.

The second is to increase the range of motion as much as possible. The range of motion plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the stretching and contraction of the muscle fibers, and the greater the stimulation. The effect is naturally much better than movements with limited range.

The third is to do more upper body exercises with heavy weights. Such as deadlift, standing press, etc. These movements not only improve the overall circumference of the upper body, but also have a good effect on thickening the chest muscles.

Two main exercises for thickening chest muscles:

1. Barbell flat bench press: In addition to the regular 8-12 exercises, heavy weight training days should be arranged regularly, using heavy weights or even overload to break the body's adaptability. The movement is generally performed 4-6 times, and the maximum weight is performed 1-3 times. The total number of groups is 8-10. Do 2-3 sets of extreme exercises, with rest periods of 1.5 to 2 minutes between sets. Then arrange one or two other actions.

Barbell flat bench press

For example, do the incline bench press or fly for 12-15 times, and then do 1-2 sets of high reps (15-20 times) at the end. This can take care of the deep muscle fibers and make the muscles highly congested, which has a good effect complementing heavy weight training.

2. Dumbbell flat bench press: In addition to the normal rising and lowering positions, you can also deliberately place the dumbbells close to the waist to increase the chest cavity and stimulate the lower chest. Start with a lighter weight to get a feel for it, adapt, and increase the weight accordingly once you get used to it. The lower limit is to do about eight times with all your strength.