How to exercise upper chest muscles recommended four popular methods

　　How to build upper chest muscles? Everyone knows that having strong chest muscles feels good, so how about exercise What about the upper pecs? How to make the upper part of the chest muscles fuller? What should you pay attention to when training chest muscles? Let’s learn more with this article!

　　How to build chest muscles

　　push-up. Do push-ups every day. The number should be gradually increased and divided into groups, such as a group of 20. You can rest for 1 minute after each group. For example, if you do 2 groups today, try to do 3 groups tomorrow, and 4 groups or more the day after tomorrow. You must do more and more, so that you can break through the limit. If you can persist, there will generally be obvious changes in the chest muscles after 2 weeks.

　　dumbbel. Dumbbells are also a good equipment for exercising chest muscles. As long as you persist, the effect is also very good. Dumbbell exercises also need to be done in groups, usually 10-15 in a group, and many groups should be done every day. There are many ways to exercise dumbbells. The most common ones are the front raise and the side raise. There are also many other postures. Search the Internet and you will find a lot of them. No matter which posture you need to stick to, you need to stick to it.

　　Puller. I believe many people have tensioners. They are not expensive. They cost tens of yuan. They are convenient for exercise. You can pull a few if you have time. However, if you want to build international muscles, you must persist. You cannot fish for three days and dry out for two days.

　　diet. During exercise, diet is more important than exercise. The main component of muscles is protein, so you must eat more high-protein foods during exercise, preferably animal protein, such as beef and chicken. egg , Pork can also be used, vegetable protein: tofu.

　　How to train and plump upper chest muscles

　　The shape of the chest muscles will be affected by genetic factors. Some people are born with square chest muscles, and some people are born with round chest muscles, so if your chest muscles cannot become square, don't worry too much. However, you can make your chest muscles as square as your genetics allow through correct training.

　　The barbell is good for increasing thickness, while the barbell bench press is only used to increase mass and strength. The shaping effect of chest muscles is not as good as dumbbells. Use dumbbells as much as possible. Do more flyes and bench presses, which are higher-level ways to exercise chest muscles. Dumbbells, bench presses, etc. are needed. Depending on the body angle of the grip, the parts that need to be exercised can be flexibly adjusted.

　　Incline dumbbell bench press : Lie on your back on an inclined board, hold dumbbells in both hands directly above your shoulders, place your feet flat on the ground, tighten your shoulder blades back, straighten your back against the inclined board, tighten your abdominal muscles, and straighten your neck； When lifting, you should follow a triangular movement trajectory, and the dumbbells should meet at the midline of the body above the chest and shoulders. Where the dumbbells are almost touching each other, the peak contraction movement should be smooth and smooth, paying special attention to the squeezing of the chest muscles, and the movement should be slow when returning. Use dumbbells of appropriate weight and do 3 to 4 sets of 10 times each. The action rhythm is "3-0-2" seconds. Try not to pause (if you need to pause, only at the top or bottom).

　　Things to note when training chest muscles

　　Many people make a fatal mistake when training their chest. They are not training their chest, but their shoulders. Because when pushing up, the shoulders push upward, and then when returning, the shoulders sink. In this way, the shoulders of the bench press will bear a large part of the force, and coupled with the force exerted by the triceps, the force on the chest muscles will be greatly reduced. This bench press movement will stimulate the chest muscles very little, but after doing a few sets, the chest muscles will still be congested and you will feel a pumping sensation. Many people may think that chest muscle training is in place, but it is completely wrong.

　　The role of the pectoral muscles is to adduct and internally rotate the humerus. If the elbows are not raised, lowered, and bent during chest training, but the shoulders are raised and lowered, then the training of the pectoralis major muscles will inevitably be incomplete, and the shoulders will drive the chest muscles, thus losing the meaning of the training.

　　The best way to correct this problem is to lower your shoulders to the limit during training, stick them to the bench, and keep your shoulders in this state throughout the training process. Then focus on the elbow. The key point of the bench press is the displacement of the elbow. After the shoulder is immobile, the chest muscles do most of the work when the elbow is pushed up and down. Only in this way can the normal efficiency of the bench press for chest muscle training be achieved. (Reference website: Fitness bar)