The chest is the most prominent part of the body contour. For men, well-defined and strong chests are a display of fortitude, strength, and confidence, and can fully reflect the masculine beauty of men; for women, perfectly developed chest curves can fully demonstrate the feminine beauty of women.
People who like bodybuilding can improve the muscles and lines of the chest with only a few professional skills. For example, everyone knows how to do push-ups, and many people can imitate how to do bench presses, etc. But if we really want to do these actions correctly and develop a well-defined chest in depth and effectively, we have to follow the plan we designed.
1. Barbell Bench Press
Don’t ignore this exercise. To maximize its effectiveness, the following aspects need to be carefully analyzed and studied.
Preparatory position: Lie on your back on a flat surface with your feet flat on the ground and the distance between your feet slightly narrower than your shoulders. Keep your chest high, your back slightly arched, and your buttocks always touching the flat surface. It is best to have a partner to help pick up the bar and control it. An appropriate wide grip is an important step in stimulating the chest muscles to the greatest extent. A narrow grip will use more of the anterior deltoid muscles and triceps. A grip that is too wide will shorten the range of motion and may cause excessive stress on the wrist and rotator cuff. pressure.
Exercise: Take a deep breath to keep your body ready for action. With the barbell off the rack, contract your pecs hard at the top and use your lats to precisely pull the bar toward your sternum. Keep your chest up and imagine your chest and barbell meeting halfway. The chest muscles should feel fully stretched when the barbell drops to the lowest point. The contraction and expansion of the chest muscles is like squeezing a rubber band intermittently with the barbell.
Control your breathing during the lowering of the barbell. Pause briefly when the bar touches your chest, stay tense, don't relax, and prepare to push the barbell up. As the barbell clears your chest, push the barbell toward your feet as if you were doing a decline press. This technique can avoid straining the chest and shoulder muscles. You can imagine pushing the barbell and yourself farther away. The correct action is that you will feel pressure on the upper part of your back. As you approach failure, you will notice that the barbell is moving slowly and continuously.
Number of groups: Use appropriate weight to try to do 3 to 4 groups. The first group does not need to use perfect form, try to do 15 times. Try to do at least 10 reps in the last two groups, and try to do it to failure in the last group. Use a "3-0-2" rhythm: lower the barbell in 3 seconds, hold the weight at the bottom (0 seconds), and lift the weight in 2 seconds. Rest 1 to 2 minutes between sets.
Tips:
1 .Don't just use your arms to push the barbell, imagine using the strength of your entire chest muscles to push your body and barbell away from the plate.
2. Make sure your hips are pressed against the plate, otherwise you will cause a lift. There is a chance of injury, and it will reduce the amount of exercise in the chest muscles.
3. Push up the barbell and immediately grasp the barbell with force, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine sending energy from the abdomen into the grasping hands. < /p>
Tip: It is not advisable to rebound away from the chest when using a heavy barbell. It not only easily damages the sternum and pectoral muscles, but also reduces the amount of stimulation to the pectoral muscles and inhibits muscle growth. .