Developed pectoralis major muscle crash method
First, the main method of developing pectoralis major muscles is the main method of developing pectoralis major muscles, barbell bench press, other exercises are auxiliary.
Because the volume of muscle you train is proportional to the weight you lift.
Bench press barbells are relatively heavier than dumbbells.
It is difficult to do bench presses or “birds” with heavy dumbbells.
Under normal circumstances, if the bench press weight reaches 60 kg and each group does 8-10 times, the bust can reach 95 cm.
With 100 kg, the bust will exceed 100 cm and reach 120 cm.
Second, the design of bench press lifting barbells and exercise dumbbells, mainly by the weight of the bell, grip method, grip distance, lifting angle, lifting speed and group number and other factors affect the muscles being practiced, pectoralis major is no exception.
Bench press barbells should be slightly thicker, with a length of 35-40 mm and a wall thickness of 2.
The rough lever can reduce the unit pressure on the palm, expand the force area, and help the arm to push up.
The distance between the grip and the bell piece is preferably short, about 100 mm, so that the weight (force) is concentrated on the vertical surface close to the pectoral muscle, thereby reducing the generation of rabbit force couples.
The lever position must be placed on the pectoral muscles being practiced (down to the diaphragm and up to the collarbone).
The chest training should be from bottom to top, from wide to narrow, that is, first lower chest (recumbent lying), then middle chest (recumbent), then upper chest (positive reclining).
First wide the grip, then the middle grip, and then the narrow grip.
Wide grip bars are used for wide pectoral muscles, and narrow grip bars are used for high (thickness) degrees.
Even with bench press bench, inverted bench press (20-30 degrees) and bench press bench press, only the upper back touches the bench surface during the press, which causes the top to rise and increase the unit pressure.
The sitting arc bench (30-45 degrees) used for the oblique bench press can be used to raise the upper chest to a horizontal position so that the barbell acts on the upper chest muscles vertically.
Third, inhale when the bench press is breathing hard, it can increase the amount of myoglobin and energy-supplying muscle glycogen, expand the muscle capillaries, and facilitate the exertion.
If you exhale during exertion, penetrate hypoxia, insufficient muscle glycogen supply, muscle strength will be broken down, and the number of muscle fibers involved in exertion will also decrease.
In addition, muscle glycogen “burns” insufficiently to produce lactic acid, which makes muscles sore and tired.
Therefore, the correct breathing method for bench press is to inhale when the barbell is pushed up and exhale when the barbell is lowered.
Fourth, the speed of the bench press using fast contraction (1-2 seconds) and slow amplitude (2-4 seconds) is inconsistent with Wade’s law of slow continuous tension (forced contraction time 4 seconds, reduction length time 2 seconds).
The author’s experience is based on the fact that the reduction time is the same as the contraction lifting time (2-3 seconds).
Lifting too fast or too slowly indicates that the weight you are lifting is inappropriate.
Fifth, the impact of the triceps brachii on the pectoralis major muscles, while strengthening the upper arm triceps exercise.
Without a developed triceps, it would not be possible to bench press heavy barbells, and it would not be possible to practise the pectoralis major.
Generally, the weight of the bench press should be three times the weight of the triceps.
6. When there is no barbell for push-ups, push-ups can be regarded as the most important magic weapon for practicing pectoral muscles.
Often doing push-ups to maintain the volume of the pectoral muscles is particularly meaningful for hip bodybuilding.