The first and second movements were demonstrated by Jeremy, the champion of the World Fitness Competition. These two movements have also been used by Jeremy in his FST-7 plan, which can win the favor of top athletes in the world and must be good moves. Let's learn them together.
Action 1: rope bird
When doing this, open your palm. The purpose of doing this is to make our muscles contract better, and of course there will be stronger muscle pain, which means that muscles can have a better growth trend.
Don't change the angle of elbow opening too much during the whole movement. It's best to keep an angle. If the change is too big, it proves that we are using our arms to exert more control, rather than mainly training our chests.
Action 2: Flexion and extension of parallel bars arm
The most important thing to pay attention to in this action is what angle our upper body should keep. If our upper body is vertical to the ground, then our main muscle group is our arm triceps brachii. Our purpose is to exercise our chest muscles, so we should lean forward a little and let our chest muscles participate more in sports.
For beginners, this movement is more difficult, because it requires higher strength of triceps brachii, pectoral muscles and shoulders, so novices can find a partner and hold your feet behind you to give some assistance when doing this movement.
For people who have a certain training period, self-esteem can't satisfy their exercise intensity. At this time, you can tie some heavy objects on your belt, such as dumbbells or barbells, for weight training.
Action 3: Flat bench press
Bench press is the best action to improve the overall chest circumference. No one. Pay attention to some problems when doing bench press. First, our feet should be slightly adducted to make the lower limbs as tight as possible. Another is that the waist should be slightly arched, so that the pectoral muscles can be better stressed during the action and all the forces can be concentrated on the chest.
What needs our attention is the range of motion. In many gyms, many people do half-way bench press, which actually does not stimulate the chest muscles all the time, and the whole bench press not only stimulates the chest muscles, but also stimulates the triceps brachii and deltoid muscles.
Action 4: Push upward and obliquely.
There are two differences between bench press and flat bench press. One is the use of different equipment, bench press using a certain height. The other is that the barbell of bench press should fall on the upper part of our chest muscles.
Another thing we need to pay attention to is that the upward inclined bench press can keep the barbell from touching our chest muscles, which can cause greater stimulation to the upper chest, because the stool is high, and if the barbell falls too low, it will easily cause damage to our shoulder joint.
If we don't have a good plan ourselves, we should follow two principles. First, we should do the most basic movements in a down-to-earth manner, just like the bench press in the third and fourth movements. This is the most basic action that we must master.
Secondly, the cultivation of learning masters. Maybe we don't have the efforts and talents of a master, but the cultivation of a master will certainly inspire us in some places. How do you feel after reading this article? If so, practice on the next chest training day!