We As we all know, barbell bench press is the staple food in most people’s chest muscle training menu, but in addition to the staple food, there are also some desserts and side dishes. When you get some gains from barbell bench press day after day, you can try to add some extra snacks. Tips to make your chest muscles grow better!
Let’s take a look at today’s article: 8 Tips for Building Chest Muscles
1. Use isometric contractions to squeeze your chest muscles and contract the muscles. The form isn't just about lengthening and shortening back and forth, it's also a great way to work out against tension while maintaining the same length! At the top of the bench press, maintain the tension of the chest muscles and hold the barbell hard; perform chest clamping, and during the fly exercise, try to bring the two arms closer together at the top of the movement and squeeze the chest muscles. This will give your chest muscles an unprecedented feeling!
2. Try the reverse grip bench press: According to the research results of "The Journal of Strength and Conditioning", using the reverse grip bench press can help you activate more than 30% of the upper pectoral muscle fibers. .
3. Don’t ignore push-ups. It strengthens the chest muscles while also taking into account the coordination of the whole body and core stability! Do some light chest exercises on your off days and take some time to do a few sets of push-ups! This helps you keep improving. Simultaneous clap push-ups are a great way to build strong chest muscles, and the explosive movement will work wonders!
4. When training the upper chest incline bench press and fly, you need to adjust the chair to 30-45 degrees. The larger the incline angle, the more the deltoid muscles are involved, and the more effective it is.It may cause excessive stress on the front toe, so the seat angle should not be tilted too far. The smaller the angle, the more inclined it is to the flat bench press
5. The incline push-ups with high feet are more inclined to train the upper muscle fibers of the pectoral muscles, while the incline push-ups are more inclined to train the lower part of the pectoral muscles; the low chest clamping is more inclined to the pectoral muscles. On the upper side, the high position of the chest clamp is more inclined to the lower part of the pectoral muscles
6. When training the bench press, push up as quickly as possible, then lock the arms, and then slowly start to lower the barbell. This is Helps you improve your movement control, accumulate more muscle trauma, and help muscle growth!
7. Let the paused bench press help you improve the strength of the bottom push: There is often a difficult point when bench pressing. At the moment when you push up, use the bottom pause to eliminate the stretch reflex and develop pure concentric contraction strength. Let the barbell stay at the lowest end for a few seconds with each movement (without relaxing, still maintaining tension), and then push up again. Starting, the weight selection is slightly lighter than the traditional bench press!
8. Change the grip: Different grip distances and grips will give your muscles different stimulation. Narrow grip Pushing will focus more on the inner chest muscles and triceps, and bench pressing with opposite-grip dumbbells will be kinder to the shoulders... Give yourself some small changes in a timely manner, so that your muscles can receive some different stimulation, and the training will become more flexible. No more boring!
The above are some chest muscle training tips I want to share with you today. They are all worth trying! If you have any questions, please leave us a message. If you find it useful, please share it with your friends!