What are the chest muscle training methods?

The chest muscles are a particularly important group of muscles in our body, and they are also a group of muscles that must be trained during normal training. Therefore, we must practice the chest muscles well. There are many methods in the training of chest muscles, and each method has different effects. We can train selectively during normal training. What are the training methods for chest muscles? Here are two of the simplest ways to train your 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. 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 into account the deep muscle fibers and make the muscles highly congested, which complements the heavy weight training to form a good effect.

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.

To improve the definition of the entire chest muscle contour, you can use the following techniques

1. Insert shaping training in the intervals between each set of movements, focusing on chest squeeze and chest expansion. Because the chest muscles are fully engorged with blood and the contours are revealed after a set of equipment exercises, shaping and tightening the muscles at this time can make the chest contour more prominent. It has a strengthening effect on the entire line.

2. Strengthen the outline in action, e.g. At the top of movements such as pull-up bird and seated chest press, do the peak contraction and squeeze your hands for 1-2 seconds. To enhance the chest contour.

3. Use isolated weights to do multiple sets of exercises. Doing 12 reps with isolated weights allows you to focus entirely on the action, which is very important for sculpting your chest muscles. Sometimes, in order to enhance the effect, you can only do one movement in a class.

When training our chest muscles, we can use the above two methods, but we can also choose other training methods according to our own situation. As long as we can effectively stimulate the chest, we will get the desired effect. When training our chest muscles, what we must remember is that the movements must be standardized, and then we must persist for a long time. This is also the most important thing.