How to train perfect chest muscles

Kneeling and raising dumbbells is a very good way to exercise the chest muscles, especially for some male friends. This method can help us shape very plump chest muscles in a short period of time, which can greatly improve our physical strength, especially for some horizontal bar athletes. It can help them to perform more perfect movements more effectively. Let’s briefly describe how to train perfect chest muscles.

Lie on your back on a narrow bench (20-25 cm wide), hold the bells with both hands, and make the forearm and upper arm form an angle of about 135 degrees. During the movement, do not lift your neck and head off the bench for assistance.

When lowering the dumbbells, focus on the chest seam, and use the tension of the chest muscles to control the slow lowering of the dumbbells. At the same time, breathe in fully and straighten your chest, and the amplitude must be exactly right. When lifting, rely on the contraction of your chest muscles to drive your arms upward until the dumbbells touch each other. This will prevent your shoulders and back from being overly involved in the effort. To make the action more accurate, imagine hugging a large beer barrel. Professional star Melvin Anthony kept repeating in his mind "Hold it! Hold it!" while doing this action.

In addition to maintaining a 135-degree angle between the forearm and the upper arm, the entire arm should be rounded, with the wrist slightly retracted, as if hugging. If you just use your arms to hold the dumbbells tightly and stiffly, it is easy to use your shoulders as the starting point for exerting force. Although it looks like you are trying to do a fly movement, it is actually "appearance in appearance but essence in mind". It mainly exercises the anterior deltoid muscle of the shoulder, and has little effect on the middle seam of the pectoral muscle.

In order to fully stretch the pectoral muscle fibers, the weight used should be moderate, preferably 8 to 15 times per set. The first set should be about 15 times, then do 3 sets of 10 to 12 times, and the last set can be reduced to 8 times, completing about 5 sets in total. The fly exercise is different from the bench press. The bench press can be reduced to 1 to 3 times after multiple sets of training, and the effect is still very good. The flye requires a certain number of repetitions to accumulate stimulation of the midline muscles. Excessive load not only affects the range of motion and stretching effect, but is also likely to cause damage to the shoulders and elbows (professional athletes rarely use it within 6 times, and it is difficult to support and has a certain degree of risk).

The above-introduced methods for training perfect pectoral muscles are very effective. Everyone can try to use the above methods for exercise. If you are particularly obese and have high fat content, you can use the downward pressure method to help us control the fat, so as to help us achieve good exercise results.