Chest muscle is a popular muscle in our upper body muscle exercise, many people like to exercise their pectoral muscles through the exercise to train a particularly large. Pectoral muscle gain is not particularly difficult, but requires long-term persistence and planning, so today we will introduce a pectoral muscle gain plan, we go together to see it!
Action one, barbell oblique bench press
5 groups, respectively, 12-10-8-6-4reps, intervals of 60-75 seconds.
First of all, the body lying on the upper incline bench, hands palms forward to hold the barbell bar, the distance between the hands is slightly 1.5 times the width of the shoulders, that is, after falling, the large arms and the ground parallel when the large arms and small arms into 90 degrees right angle.
Raise the barbell from the barbell rack above your body with your arms straight, this is the starting position, being careful not to lock your arms out completely.
Inhale while slowly lowering the barbell until it is about to touch the upper chest girdle, pause for a second, exhale and push the barbell back to the starting position with chest force. At the peak position, contract your chest muscles, straighten your arms, and do not lock your elbows. After 1-2 seconds in the peak position, slowly lower the barbell until it touches your chest, repeat, and after the movement, remove the barbell piece and return it to its place.
Action two, dumbbell upward incline bench press
5 sets, 10 times per set, 60-75 seconds interval
Lie on your back on the incline board with dumbbells in both hands directly above your shoulders, feet flat on the ground, back straight against the incline board, abdominal muscles tightened. Bend both elbows and hold the dumbbells with the eyes of the fists facing each other and the palms of the hands facing the direction of the legs, with the axis of the dumbbells located above the nipples and against the chest. Push upward, inward on both elbows, and pinch your chest while pinching your elbows. The dumbbells are slightly deflected forward while moving upward in a parabolic trajectory. With both arms straight, the weight of the dumbbell is close to being at the support point of the shoulder joint. Make the two straight arms open to the sides, both arms slowly bend, dumbbells fall vertically, descend to the lowest point, that is, to do the upward push [after the action, please return the dumbbell to its place].
Action three, flat dumbbell bench press
6 sets, (3 sets of fist-eye relative wide grip, 3 sets of palm relative narrow grip), 10-12 reps per set, 60-75 seconds interval.
Begin by lying parallel on your back on a dumbbell bench. Raise the dumbbells vertically. Lower slowly for 1 to 2 seconds. Lower to a position parallel to the nipples. Return to the original position. It is best to pause for a second to contract your muscles at your chest, and be careful not to hold your elbow joints at an angle higher than 90°. After the movement, please return the dumbbells to their original position].
Action four, seated butterfly machine chest clamps + push-ups
3 groups, each group of 12 times each action, interval 60-75.
Clamp chest done, no rest then do push-ups.
Keep the chest up, abdomen tight, shoulder blades always tightened, the big arm always below the level of the shoulder.
Movement five, the upper incline dumbbell flying bird
3 sets of 10-12 reps with 60-75 seconds intervals.
Hand grip, holding the dumbbells, instead of doing the regular two palms opposite each other, make the dumbbells do the outer eight opposite each other, keeping the elbows slightly bent during the movement to avoid injury. The full range of motion, down, outward, lower the dumbbells to the sides of the body, palms relative to each other, arms slightly curved, continue to lower until the upper pectoralis major muscle fully stretched, and then return to the starting position, this action requires slow to do, up slowly, put down more slowly, remember, otherwise you can not find the feeling.