For men, having abs and well-developed pectoral muscles is a goal for every male, not only making themselves look more masculine. At the same time, everyone knows that pectoral muscles can be achieved through certain exercises, and during the process, it can also enhance one's physical health. To make oneself healthier and possess perfect pectoral muscles, let's take a look at how to train the pectoral muscles.
Insufficient development of the upper chest, with a noticeable gap compared to the middle and lower chest.
1. Incline bench press with barbell and dumbbells. Why do some people not see significant results after practicing for a long time? It indicates that the movements need improvement.
First, pay attention to the essentials of the movement. Get rid of the habit of doing a bridge press. Otherwise, it becomes similar to a flat bench press, and the focus shifts to the middle and lower chest.
Second, if the full range of motion is not effective, consider a half range of motion, focusing attention on the upper chest, and appropriately increase the weight. Ask a partner for protection or assistance.
Third, if using a barbell is not effective, focus on dumbbells. A small trick: when lowering the dumbbells, do not go in a straight line, slightly curl the wrist, making the path slightly "C" shaped, which can create a component in the tangential direction, adding to the upper chest cross-section. The key is to focus attention on the upper chest cross-section and imagine the veins bulging, with good blood flow, to enhance the training effect.
2. Upright barbell and dumbbell press, without a belt, perform presses with a load of 6-8 repetitions per set. Due to the natural backward lean of the body, it has a strong stimulating effect on the upper chest and can quickly "submerge" the visible collarbone.
3. Flat bench press. There are certain differences in body structure and personal flexibility, so if incline bench press is not effective, try flat bench press to develop the pectoral muscles. When lowering the barbell, place it at the neck position, focusing attention on the upper chest. Or place a wooden block on the bench, creating a 10-degree angle, which helps the chest to lift.
4. Incline push-ups. Elevate the feet, tilting the body forward by about 10 degrees, no more than 15 degrees, otherwise, the focus of force will shift to the shoulders. Ask a partner to add weight plates on the upper back.
The above introduces some methods on how to train the pectoral muscles, which are prepared for men who are just starting to train their pectoral muscles. It is believed that as long as these movements are followed and persistently adhered to, one will definitely achieve the desired pectoral muscles, and during the training process, it will also make the body healthier and more masculine.
