For the chest area, both men and women, young and old, want to build up this muscle. Girls want to train the pectoral muscles so that their chest can be fuller, while the boys through the exercise to make themselves more robust and more secure. A lot of people who train their pectoral muscles tend to do it badly and end up making the training less effective. So today, let's take a look at how to train the pectoralis major muscle, so that you can achieve an ideal chest shape, so that the chest muscles become full.
Why is training bad?
As the saying goes, three parts training, seven parts eating. If you don't have enough calories, your body weight will go up and down, and this affects the development of your chest very much. Next, let's take a look at the factors that affect the effectiveness of your chest workout when you have enough calories.
Muscle compensatory factors:
1. Triceps compensation: many people do chest training action after the chest has not yet felt the chest congestion, the result of the back side of the arm has been sore. Here it is recommended that you first activate the chest training, as a way to improve focus.
2. Obliques compensation: If you shrug your shoulders during training, you will involve the obliques too much, which will affect the chest power. Therefore, in order to avoid trapezius compensation, learn to sink your shoulders during training.
3. Back muscle compensation: If you don't fix your shoulder blades before you start the movement, so that when you do the push, they will abduct, so that you will contain the chest, and then it is impossible to stimulate the chest.
Non-compensatory factors:
1. Inadequate muscle recruitment: when you do a set of chest exercises, the result is that the whole upper body becomes warm. Here it is recommended that you do an activation training of the chest before you start training.
2. Difficulty coefficient is high: many people feel that the high difficulty of the action training effect is good, if you do it, it will also appear to be more powerful, so they will go to do some of their own can not master the action. In fact, as long as you get the movements right, the training effect is the same.
How to practice chest?
Action 1: push-ups
The main points of the action: the distance between the shoulders of the two hands is wider than the shoulder width, the shoulders should not be more than the fingertips, so that the heels, buttocks, the back of the head in a line, pay attention to the whole process to be straight chest.
Movement 2: flat bench press
Movement points: the body lies flat on the bench, the eyes should be directly below the barbell. The distance between the hands holding the barbell is slightly wider than shoulder width, and then push up the barbell. Slowly lower the barbell until it is about a finger's distance from your chest and your elbows are lower than shoulder height. Then push the barbell up.
Movement 3: Upper Incline Bench Press
Lie on your back on a bench, with the angle of the bench raised about 30-40 degrees and your feet flat on the ground. The top of your back and shoulders should be close to the bench, chest out and stomach in. Hold the barbell with the palms of your hands palm up and wider than shoulder width apart, vertically above your shoulders. Slowly lower the barbell to about a finger's distance from your collarbone, again with your elbows lower than your shoulders. Then lift the barbell up with more force.
Movement 4: Seated machine chest press
Movement point: Tighten your core, straighten your chest and lower your shoulders. Stabilize the shoulder blades, raise the elbows slightly, and keep the small arms straight forward. Grip the handles firmly, chest force, push the equipment out, pay attention to keep the arm and the ground parallel. Stop when the arm is close to 180 degrees, and then start to return to the original position.
Summary: the above actions are for the chest exercise, in the training, choose the right weight, do not blindly pursue the large weight, be sure to do the action before the standard.