If you want your chest muscles to become developed, wide and beautifully shaped, correct and systematic training coupled with the guidance of a professional personal trainer is essential. The following is the practical experience of Chen Cong, a personal trainer at Megafield Fitness Center, in building well-developed and beautiful chest muscles: There are eight different training methods to choose from:
1. Action 1: Wide-grip flat bench press. Number of sets: 4 sets
2. Action 2: Number of barbell incline bench press sets: 4 sets x 6~12RM Action essentials: Keep your chest up and your abdomen in, your shoulder blades down, and the barbell placed on your collarbone.
< p>3. Action 3: Number of barbell decline bench press sets: 4 sets x 6~12RM Action essentials: Chest up Draw your abs in and place the barbell under your nipples. 4. Action 4: Number of dumbbell flat fly sets: 4 sets x 6~12RM Action essentials: Keep your chest up, your abdomen in, and your chest open as much as possible.
5. Action 5: Dumbbell Incline Plank Fly Sets: 4 sets x 6~12RM Actions Key points: Keep your chest up, your abdomen in, and your chest as open as possible.
6. Action 6: Dumbbell decline plank Number of fly sets: 4 sets
7. Action 7: Parallel bar arm flexion and extension sets: 4 sets x 6~12RM Action essentials: Keep your chest up and your abdomen in, tilt your buttocks back, and push your chest up.
8. Action 8: Number of equipment sitting chest-clamping sets: 4 sets x 6~12RM Action essentials : Keep your chest up and your abdomen in, and exert force on the inner side of your chest muscles.
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