Chest muscles are a popular muscle for exercising our upper body muscles. Many people like to make their chest muscles very big through exercise. It is not particularly difficult to build chest muscles, but it requires long-term persistence and planning. So today we will introduce a plan for building chest muscles. Let’s check it out together!
Action 1, barbell incline bench press
5 groups, 12-10-8-6-4reps, 60-75 seconds interval.
First, lie down on an incline bench and hold the barbell with the palms of your hands forward. The distance between your hands is slightly 1.5 times the width of your shoulders. That is, after falling down, when the upper arms are parallel to the ground, the upper arms and lower arms form a 90-degree right angle. .
Lift the barbell from the barbell rack to above your body, with your arms straight. This is the starting position. Be careful not to completely lock your arms.
While inhaling, slowly lower the barbell until the barbell touches the upper chest. Pause for a second, exhale, exert force on the chest, and push the barbell back to the starting position. At the top of the movement, contract your chest muscles, straighten your arms, and do not lock your elbow joints. After staying at the top position for 1-2 seconds, slowly lower the barbell until the barbell touches the chest. Repeat. After the movement is completed, remove the barbell and return it to its original position.
Action 2, dumbbell incline bench press
5 groups, 10 times each, 60-75 seconds rest
Lie on your back on an inclined board, hold dumbbells in both hands directly above your shoulders, place your feet flat on the ground, straighten your back against the inclined board, and tighten your abdominal muscles. Bend your elbows and hold the dumbbells, with your fists and eyes facing each other, and the palms of your hands facing the direction of your legs. The axis of the dumbbells is above your nipples and against your chest. Push up, draw your elbows inward, and press your chest while holding your elbows. The dumbbells move upward and slightly forward, forming a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. Open the two straight arms to both sides.Slowly bend and lower the dumbbell vertically. When it reaches the lowest point, do the push-up motion [please return the dumbbell to its original position after the action]
Action three, flat dumbbell bench press
6 groups, (3 groups with fists and eyes relatively wide, 3 groups with palms relatively narrow), each group 10-12 reps, with an interval of 60-75 seconds.
First, lie flat on your back on a dumbbell bench. Lift the dumbbell vertically. Lower it slowly, taking 1 to 2 seconds. Lower to a position parallel to the nipple. Restore to original location. It is best to pause for a second to contract the muscles in the chest, and be careful that the angle between the elbow joints is not higher than 90°. [After the movement is completed, please return the dumbbells to their original positions]
Movement four, seated butterfly machine chest + push-ups
3 groups, 12 reps of each movement in each group, 60-75 intervals.
After you finish pressing your chest, continue doing push-ups without resting.
Keep your chest up, your abs in, your shoulder blades always tight, and your upper arms always lower than the level of your shoulders.
Action five, incline dumbbell fly
3 groups, 10-12 reps, 60-75 seconds rest.
The way to hold the dumbbell is to hold the dumbbell without the conventional palms facing each other, so that the dumbbells face each other outwards, and the elbows should be kept slightly bent during the movement to avoid injury. Throughout the movement, lower the dumbbells downward, outward, and to both sides of the body, with the palms facing each other and the arms slightly bent. Continue lowering until the upper part of the pectoralis major muscle is fully stretched, and then return to the starting position. This action requires doing it slowly. , get up slowly, put down even more slowly, remember, otherwise you will not feel it [After the movement is over, pay attention to the return of the equipment]