Several training points to expand the chest area and thicken the chest muscles.

Fully active open shoulder joint

Pectoral exercises can put a lot of pressure on the shoulder joints, so be sure to move the shoulder joints in all directions while warming up. It is enough to open the shoulder with the first set of barbells, and then let the body slowly enter the role, ready to lift the weight. Don't rush to get up the first effective weight, which will hurt your body.

Bench press is the main bone

Bench press can effectively increase the thickening of the chest muscles and other parts of the upper body. Some people have a special liking for various tricks and "advanced" equipment. They feel that the bench press is too basic or outdated. The result is that the development of the chest muscles lags behind other parts. In fact, bench press is still the most effective chest muscle exercise, and it must be included in the plan.

Pay attention to the upper oblique push

To develop a well-balanced chest, you must pay attention to the practice of the upper chest. In the relatively thick and powerful middle and lower parts, the upper part of the pectoralis major muscle is naturally weak. There are many practitioners whose breast muscle development is disproportionate. To correct this deviation, only the upper oblique is pushed to the top position.

To increase the range of motion

It is a mistake to do a "halfway" bench press. It is impossible to stimulate all muscles without lowering the bar, and it also increases the risk of injury. Let the muscles stretch fully and then shrink to the shortest. This is the perfect!

Slow and controlled when falling

Muscle growth is not only dependent on the upward movements that overcome the resistance, but also largely from the muscles' retreat work, that is, the barbell drop process. A slow, controlled drop will make you lift more, because the barbell will be easier to balance due to control. The deviation of the route during rapid descent will cause you to lose strength when adjusting

Avoid holding the grip too wide

If the grip is too wide, the shoulder muscles will bear a large part of the resistance and the chest muscles will not be fully practiced. The wide grip also shortens the course of motion and injures the shoulder joint. The ideal grip is slightly wider than the shoulder.

 

 

Free instrument is king

No matter how advanced the design of the device, the effect is difficult to compare with the traditional free weight. The reason is that the machine is balanced beforehand, and the action starts at a low point, which reduces the difficulty of the entire lifting process. The advantage of free weight is that you must maintain the correct posture, balance, control, coordination, and concentration in the middle of the whole movement, instead of simply pushing or pulling the linear motion. Therefore, the light device can not achieve the effect of the barbell dumbbell.

 

Grip the bar

The chest muscles rely on a strong grip bar. Relaxing the barbell does not transfer the force well to the barbell, which is not conducive to muscle development.

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