This picture is clearly divided. You can see the structure of the training chest clearly at a glance. The shape of the chest is more determined by natural genes. Some people have round chests, while others have square chests. You don't have to worry about that. As long as you enlarge your chest, the visual impact is the same.
Let's start with the upper chest:
The upper chest is an area that many people tend to ignore during training. Generally speaking, our upper chest is weak, while our lower chest is strong, so we need to give priority to the training of the upper chest, and of course the lower chest can't be ignored. The size of the lower chest directly determines whether the chest shape looks good.
1: The correct warm-up process can greatly reduce the probability of sports injury and maximize your training effect. Correct warm-up should focus on joints and pay attention to joint function. Joints are the key and fragile structures that produce movement. 2. Start with uphill training.
You can use barbell, dumbbell and Smith machine to do upward tilt bench press. Starting from the oblique angle, you can stimulate the muscle fibers in the upper chest with a relatively large weight to make them grow greatly.
3. Try to shrink the peak for 2-3 seconds when bench pressing.
When you press up on the bench press, after pressing to a relatively high point, stay at the peak of contraction for 2-3 seconds, and do more stimulation to keep your arms in the adduction state all the time during the bench press.
Use dumbbells
Dumbbell trajectory is more flexible, you can change the angle according to your own feelings, not limited to one angle, do more centrifugal contraction, and better stimulate the target muscle. Be careful not to lock the shoulder and elbow joints.
Training suggested actions:
Tilt barbell bench press upwards:
Target muscles: the upper bundle of pectoralis major and the whole area.
Synergistic muscle: triceps brachii deltoid anterior bundle
Starting posture: Sit on the sloping mound, step on the ground with your feet naturally separated, keep your pelvis neutral, tighten your abdominal core, keep your back straight, tighten your shoulder blades, sink your shoulder straps, position your eyes directly below the barbell, and hold the barbell with both hands. The grip distance is 1.5 times the shoulder width.
Action process: prepare to inhale. Exhale and push the barbell to the right above the clavicle. Be careful not to lock the elbow joint and keep the wrist neutral. Inhale the pectoralis major muscle to control the big arm to lower the barbell to the height of 2-4 fingers above the chest. The upper arm is parallel or slightly lower than the back, and the lower arm is perpendicular to the ground. Exhale the pectoralis major to push the barbell to the initial position. Do not lock the elbow joint and keep the wrist neutral. Repeat the action and keep the breathing rate at 2-4.
Wrong actions: shrug your shoulders, shake your body, stand too high, keep your wrist neutral, and your forearm is not vertical.
Tilt dumbbell bench press upwards:
Target muscles: upper bundle and thickness of pectoralis major.
Synergistic muscle: triceps brachii deltoid anterior bundle
Starting posture: Sit on the inclined board, feet apart, step on the ground, bend over and hold the barbell with both hands, put the dumbbell in front of your thighs, lie down slowly, put the dumbbell on your chest, keep your pelvis neutral, tighten your abdominal core, straighten your back, tighten your shoulder blades, sink your shoulder straps, and keep your chest upright.
Action process: prepare to inhale. Exhale and push the dumbbell directly above the clavicle. Do not lock the elbow joint. Keep the wrist neutral, and the fist is opposite to the eyes. Breathing in the pectoralis major controls the big arm to open the dumbbells on both sides of the body. Note that the arm is parallel to the ground or slightly lower than the back, the elbow joint is slightly lower than the shoulder joint, the forearm is vertical to the ground, the wrist joint is neutral, and the fist is opposite to the eye. Exhale the pectoralis major muscle to push the dumbbell to the start and stop position and repeat the action.
Wrong actions: shrug your shoulders, shake your body, stand too high, keep your wrist neutral, and your forearm is not vertical.
Tilted dumbbell bird:
Target muscle: the inner and outer lines and contours of the upper bundle of pectoralis major.
Synergistic muscle: triceps brachii deltoid anterior bundle
Starting posture: Sit on a flat bench, naturally step on the ground with your feet apart, bend over and hold the dumbbell with both hands, exhale and put the dumbbell on the front side of the thigh, hold out your chest, tighten your shoulder blades, sink your shoulder straps, slowly lie flat, lift the dumbbell to your chest, keep your pelvis neutral, tighten your abdomen and keep your back straight.
Action process: prepare to inhale and exhale, and put the dumbbell directly above the clavicle. Note that the elbow joint is unlocked, the wrist joint is neutral, the center of the fist is opposite, and the dumbbells do not touch each other. At the same time, inhale the pectoralis major muscle to open the dumbbell to the sides of the body. The main arm is parallel to the ground or slightly lower than the back, and the elbow joint is slightly lower than the shoulder joint. The elbow angle is 100- 140 degrees. Dumbbells are parallel to the ground. Exhale pectoralis major muscle and surround dumbbell upward to the position directly above clavicle. Do not lock the elbow joint. The wrist is neutral, and the fist is opposite to the heart. Repeat the action and keep the breathing rate for 2-4 seconds.
Wrong actions: including holding your chest, shrugging your shoulders, shaking your body, raising your back too high, and rotating your shoulders outwards.