If your chest muscles don't change, don't use genetics as an excuse, because you haven't worked hard enough to that extent
Some people frequently go to the gym to report, and exhaust themselves in the gym to the point of exhaustion, but their pectoral muscles don't change, and they can't reach their expected goals. Is it because of innate genes? Actually, it's not. Someone said that if your efforts haven't reached that extent, you shouldn't say you lack talent. Only when you truly put in 200% of your sweat, are you qualified to say you lack talent. If your pectoral muscles haven't changed, then below we introduce several effective training techniques that can quickly boost your pectoral muscles.
First: Focus your attention
In fact, many muscle groups participate in this exercise. This exercise can make our chest bigger and also make muscle groups do more work. Some small partners want to achieve this purpose, so they will put their feet on the fitness bench. But there is a simpler way here that can let us push up with greater weight. That is to let the shoulders go backward and downward, then lift the chest, which can make the muscles in a state of isolation. Although bench press is a compound movement, it can let the pectoral muscles complete more work, and also let all the concentrated energy be exercised on the pectoral muscles.
If our shoulders move forward, the deltoid muscle will take the lead, which means the proportion of the pectoral muscles doing work will be reduced, and you won't be able to enjoy the benefits of training. Although it sounds simple, we must pay attention to the range of motion of the entire movement and concentrate on isolating the pectoral muscles. Only in this way can we create perfect pectoral muscles. This action can be practiced on a fitness bench, which can let us push up with greater weight, and is also friendly to the shoulders.
Second: Dumbbells shouldn't touch
The key to muscle growth is to be in a state of tension. Many people know this, but it's hard to put it into practice, especially when doing dumbbell flyes. How to keep the muscles in a state of tension is to pause for one to two seconds when the arms reach the highest point. Because when the muscle doesn't move and doesn't contract at the highest point of the action, it doesn't have tension, and it's easy to lose activity. When we pause and lower the dumbbell in the highest point of the dumbbell flyes, we can maintain the tension of the muscles, and at the same time stimulate muscle growth.
If you want to feel the change, we can prove it through experimentation. If their dumbbells touch, they will feel more difficult in the following process. So dumbbells shouldn't touch, and we should lock the elbows as much as possible. If you bend your elbows at the beginning, you must activate the pectoral muscles to control the entire load. Only in this way can the muscle groups maintain their activity and effectively stimulate the pectoral muscles.
Third: Prioritize triceps training
Some say we are training the chest, why do we train arm muscles? Because the pectoral muscles and triceps are always working together during training. Because in our training, the arms will also exert force, and the strength of the arms determines the level of chest training. If we increase the muscle circumference of the arms, it can improve our chest training level, and at the same time help us break through the bottleneck. So when we train, we can do more exercises to stimulate the triceps, and this will bring us a lot of rewards. Although we can add some extra exercises during training, focusing on one exercise will bring us more benefits.
To make your pectoral muscles fuller, you need to put in effort and sweat, use sweat to irrigate the seeds. Now we have told you the techniques in training that can quickly reach another stage. Now what we need is to take action. Action is actually the key to practice. Although some people always complain about the lack of effect of their practice, those are only a few people. Most people will see the effect when they practice, and this effect is the motivation for your progress.
