When you go to the gym, you will usually see most men training their pectoralis major muscles like crazy, so why do everyone love pectoral muscle training so much? That’s because most people think having big breasts is cool! Just look at Schwarzenegger, Loki and Superman and you will easily understand why most men desire to have big and thick pecs.
It's interesting (or a little frustrating) that despite all the effort, so few people have truly jaw-dropping pecs.
To build perfect chest muscles is not just about lying on the bench press and resisting the weight casually. It requires effective planning, staged and precise planning. Today I will bring it to you 5 key points of chest muscle training
1. Focus on multi-joint movements
Want to make your chest muscles thick and strong by doing chest clamps and flyes? This is impossible. Most people who have just started to exercise will always make the mistake of practicing too many single-joint movements when training their chest muscles!
Yes, basic multi-joint movements are indeed difficult for beginners to master, and it is difficult to find the feeling of exerting force on the chest muscles. However, single-joint chest clamping will give you the slightest comfort, but this does not mean anything< /p>
Remember: the most basic principle in training is to do multi-joint compound movements, and chest training is just your dessert!
2. Use dumbbells and barbells together
Undoubtedly the barbell bench press It is a great training exercise for building the pectoralis major. The barbell can load more weight and is more stable. It can build strong bench press strength for you so that you can better develop your pectoral muscles.
But don’t overdo it! Relying on barbell bench presses will not only hinder muscle development but also cause overuse injuries, which is why most shoulder injuries occur.
For example: using dumbbells to train is more flexible and effective. A better range of motion allows the chest muscles to contract to a greater extent, and dumbbells can also be trained with one hand, while challenging your core stability.
Make sure you have more diverse training options in your training schedule! , dumbbells, kettlebells, and cable bench presses are all good choices!
3. Don’t use just one Angle
Changing the angle is particularly important! The chest muscle is a large muscle. Only in this way can it fully stimulate the muscle and recruit all motor units at the same time ( Motor Unit Pools). You can use incline, flat, and decline bench presses or perform cable chest presses in high, low, and neutral positions! Making good use of this technique of changing the angle will stimulate your muscles more completely. It will also make the training process more interesting.
4. Practice more upper chest
The chest muscle is a big muscle! It needs to be developed in a balanced way! The upper part of the chest muscle is weak for many people.Condition, that kind of breast shape seems to be saggy. Only a sufficiently full upper chest will make our breast shape look better!
Want to get more beautiful chest muscles. You need to pay attention to upper chest training. If you feel that your upper chest is not strong enough, then put upper chest training first. Use the incline bench press instead of the flat bench press, and use the incline fly instead of the flat fly!
5. Pay attention to stretching and massage
The chest muscles are the most important for everyone. Love to practice! But I forgot to take care of it! Long-term chest muscle training will make your muscles very stiff, which will lead to bad posture (rounded shoulders and hunched back). Decreased muscle flexibility can easily lead to limited joint movement, thus affecting training! so! Massage and stretching are a must! It is recommended that everyone spends 15 minutes carefully doing static stretching after every training, and should also develop the habit of stretching in daily life!