If You Can Forge Beautiful Pectoral Muscles? 6 Exercises to Strengthen and Fill the Chest, Shape Natural Chest Form
In the fitness shaping process, chest training is always popular among fitness enthusiasts because the chest muscles are located at the front of the body. Developed chest muscles make men look more muscular and powerful, and the firm chest muscles help women shape the most natural chest shape.
However, to achieve better muscle gain (for men) or shaping (for women), we need to understand the structure and characteristics of the chest muscles, so that we can combine our actual situation and specific goals during training, and know the target of each action, so that we can better feel the contraction and extension of this muscle during training. Starting training with prior knowledge will help us quickly enter the state.
From an external point of view, the upper chest muscle has the greatest impact on the appearance of the entire chest, and it is also relatively difficult to train. The mid-section of the chest muscle can modify the details of the chest muscle, but it needs to be based on the development of the entire chest muscle to be effective. The lower chest muscles are relatively easy to exercise. In terms of action selection, generally upper incline exercises are mainly for the upper chest, flat exercises are mainly for the middle chest muscle, lower incline exercises are mainly for the lower chest muscle, and chest presses are mainly for the mid-section of the chest muscle.
After understanding the structure of the chest and the relevant actions, we need to base ourselves on the actual development of our chest muscles and our training goals to arrange suitable training actions for ourselves. Below, we share a group of common and classic chest training actions. If necessary, we can make appropriate adjustments in the actual training process.
Action One: Barbell Bench Press
Exercise Target: Mid-Chest
- Lie supine on a flat bench with your upper back and head close to the bench surface. Bend your knees and keep your feet flat on the ground. Hold the barbell at your chest.
- Maintain stability, contract the chest muscles to push the armbar upward until the action apex slightly pauses, contract the chest muscles
- Then control the speed to reduce it, let the chest muscles get fully stretched
Action Two: Incline Dumbbell Bench Press
Exercise Target: Upper Chest
- Lie supine on a bench with an incline of about 40 degrees, bend your knees and keep your feet flat on the ground, your upper back and head close to the bench surface, hold dumbbells at the top of your chest
- Maintain stability, contract the chest muscles to push the dumbbells upward to extend your arms, pay attention to the slight flexion of your elbows, do not let the dumbbells touch each other
- Pause at the apex, contract the chest muscles, then control the speed to reduce it
Action Three: Incline Dumbbell Fly
Exercise Target: Upper Chest and Mid-Section
- Lie supine on a bench with an incline of about 40 degrees, your upper back and head close to the bench surface, bend your knees and keep your feet flat on the ground
- Hold dumbbells at the top of your chest, your arms extended, elbows slightly bent
- Maintain stability, maintain a slight flexion of your elbows, control the speed to lower the dumbbells to the sides of the body
- Pause at the apex, contract the chest muscles to move your arms in an arc trajectory to push the dumbbells upward, pause at the apex, contract the chest muscles, then again slowly reduce it
Action Four: High-Pulley Chest Press
Exercise Target: Lower Chest and Mid-Section
- Adjust the rope to a high position, stand in the middle of the rope, open your feet and keep your back straight, tighten your core, lean forward with your upper body, smile
- Open your arms to the sides, hold the handles with your hands, elbows slightly bent
- Maintain stability, maintain a slight flexion of your elbows, contract the chest muscles to pull the rope towards the direction of your arms, pause at the apex, contract the chest muscles, then actively control the speed to reduce it
- Action Five: Parallel Bar Dips
Exercise Target: Lower Chest
Extend your arms to press at the top of the parallel bars, slightly bend your elbows, lower your body naturally, let your lower chest be perpendicular to the ground
- Maintain stability, slowly flex your elbows to lower your body to the apex, to the point where the chest muscle is almost in contact with the ground
- Then extend your arms to press your body to recover, pay attention to keep your back straight throughout the process, pay attention to recover when rising, do not fully straighten your arms
- Action Six: Push-ups
Lower yourself, extend your arms below your shoulders to support your body, bend your elbows slightly, keep your back straight, tighten your core, extend your legs and straighten them
- Maintain a straight back, slowly flex your elbows to lower your body to an angle of about 45 degrees, to the point where the chest is almost in contact with the ground
- Then extend your arms to press your body to recover, pay attention to maintain a straight back throughout the process, pay attention to recover when rising, do not fully straighten your arms.
- Warm up before starting training, in the process of each action, focus on feeling the contraction and extension of the target muscle to achieve muscle gain, male friends choose within the scope of ability of larger weights, each action 8-12 times, each group 3-5 times, for shaping purposes, female friends choose smaller weights, each action 12-20 times, each group 3-5 times, do not stop immediately after training, remember to stretch and relax.
Author: Ten Months Knowing
#I See Spring#
