How to Train Men's Chest Muscles: Experience the Pump and Sculpt Upper and Lower Chests
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Men's fitness must train the chest, chest training is the main training area for beginners.
However, when training the pectoralis major, everyone probably feels a little confused. It seems that every chest exercise exercises the same muscles, and doesn't feel the difference in force between the upper chest and lower chest.
Today, the author also prepared a set of actions for everyone to feel the force of the pectoralis major.
Usually, the author mainly trains the upper chest, because for most companions, including the author himself, the upper chest is relatively weak.
Therefore, I train the upper chest with 2 actions, which can also be said to be one action, that is, the angle difference, this action is the incline dumbbell bench press. We can adjust the angle of the dumbbell bench to stimulate the upper and middle chest muscles from different directions.
First, the first action we push is the low incline dumbbell bench press,
Specifically, when the shoulder is flat, we first adjust the angle of the dumbbell bench to 30 degrees. The number of sets we do is 4~5 sets. The weight selection is to do 10~12 reps at the last set with failure weight.The weight of the previous few sets, friends can add weight slowly according to their own situation. But when we train, we must choose the weight we can control, safety first.
The second action is the high incline dumbbell bench press,
We adjust the angle of the dumbbell bench to 45°~60° position, specifically, when the action is lowered, the barbell will be very close to our upper chest, and the low incline dumbbell bench press cannot reach this degree.We just need to reduce the maximum weight a little, and then group by group decrease the weight, slowly decrease the time of each action, that is, the first set is 1.5S rising, 1.5S falling, the second set we can choose 2.5s rising, 2.5s falling. This action increases chest stimulation by increasing the time of concentric and eccentric contraction.
When we finish these 2 actions, it's time to train the lower chest.
For the lower chest, I choose a super set, so I choose the action,Push-ups,and,high rope chest press.First we do the push-ups, which is a good stimulus for the lower chest because the push-ups use the strength of the triceps and lower chest to support the body.
Then the next action, high rope chest press, can give the lower chest continuous stimulation. The rope gives the lower chest muscle tension, which is beyond the reach of other equipment.Finally, we will do one push-up,
But the push-up is to put our hands on two dumbbells, putting our hands on the dumbbells can increase the range of movement of the chest muscles, the more the action, it can be announced that your chest training is finished today.
After these actions are finished, I believe the pectoralis major will feel a pumping sensation, with a very bloodshot feeling. At this time, we need to do a relaxation action to effectively alleviate the soreness of the second day. Chest muscle training should rest for 3 days, wait for the chest muscle group to repair before launching the next round of training.
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