Want to perfect the chest muscles, the training of the lower chest is the focus
Do you think that the lower part of the pectoralis major is the most difficult part to develop? If this is not the case, in order to increase the thickness of your lower chest , don't stick to the rules. Don't think that it is enough to arrange a lower chest movement in the chest training class. in order to break this persistent site, you need to dig some techniques of training the chest, in addition to increasing the specific lower chest exercises, you can also use as gradually decreased group, a centrifugal method, or rest pause times to increase the intensity of training with a look !
1. Priority training chest
Many people's chest training starts with a flat bench press, but when you prioritize training an area, your state and energy are at their best, so you can put the lower slanting barbell on the first. An action, if you still train your lower chest as usual, you will find that you can't always exert the full potential of your lower chest. You can't give enough stimulation with the weight it could lift. Also, don't be afraid to use heavy weight. If you have used 10 repetitions, increase the weight. Try to complete 6-8, don't underestimate yourself.
2. Arrange a second lower chest training
Who said that a training class can only be practiced once? You can arrange a lower chest movement in a training session, but be careful, be sure to avoid angles, actions similar to the action mode , such as slash barbell bench press and downslope Smith bench press, which are too similar. The angle is the same. Also, don't do the downhill bench press after doing the bench press under the barbell. In addition to adjusting the angle, you should also make the number of repetitions change, if you are in the first Each group does 6-8 times in the action , then the next action can be done 8-12 times, which is excellent for increasing muscle circumference and strength.
3. Use a single joint movement to stimulate the lower part of the pectoralis major
The high rope clamps the chest, that is, the pulley is placed at the upper position of the gantry, and the birds with the downward sloping dumbbells and ropes are focused on the movement of the lower chest, and there is no need to worry about the triceps to borrow, through the single joint Actions, you should use a relatively high number of repetitions, just like other isolated actions, they are best arranged in the final action of chest training.
4. Combine new lower chest movements
This is not to say that you want to invent anything, but to let you try and try not to move. For example, if you always use a barbell, then try dumbbells or instruments. In addition to changing tools, you can also do some Minor adjustments, such as adjusting the angle of the stool, the weight-bearing parallel bars support is a very good compound action worth trying. In order to stimulate your pectoralis major muscles, put your feet behind the body and tilt the upper body forward.
5. Train the chest muscles after the rest day
Many people will do this because after the rest day, your energy is more abundant and the glycogen reserve is more abundant. If you train your chest in the middle of the week, make sure you have not trained the triceps and deltoid muscles the day before.
6. Use high-level techniques to increase strength
Training to exhaustion is the first step in muscle building , but doing a group of 1-2 breakouts can help you grow your muscles. There are many techniques to increase your training intensity. First, the number of forced times, you need a small partner. After you've exhausted, help you lift the weight so that you can continue to do it a few times, followed by a heavy weight break, choose a weight that you can only finish 6 times , but only 3 times , but no more than 20 seconds. Then repeat 5 times in 3 times , so you will complete 15 times with your 6rm weight.
Choose an action that allows you to quickly switch, such as the instrument under the bench press is not it difficult? As long as the effect is still worth a try, centrifugal number is also a very good technique once you have reached the point of exhaustion, not the end of a set, let your partner help you lift the weight, then take 5 seconds lowering weight, has been Finished until you can't use five seconds to release the weight, and finally the descending group. This is a more common method. Once you get to the point of exhaustion, immediately reduce the weight by about 25%. Thank you for your help. It is.
7. Finish with a big move
This big move is the parallel bars. Use this action to finish your chest training. At the top, the arms are straight, but don't lock the joints.
Spend 10 seconds to decentralization yourself, do not decentralized to the lowest point of the chest with the power to hold up directly with their feet stepping on the ladder to let the body back to apex and then again to spend 10 seconds decentralization, has been insisting that you can not use 10 seconds decentralization So far, you will definitely feel the swelling of the lower chest that you have not experienced in this life.
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