Strength training of the pectoralis major, triceps brachii and deltoid muscles, and stability training of the trunk

Chest muscle stability training for sportsmen

Step1: Start by lying on your back. On the fitness ball, hold a dumbbell in one hand at shoulder level and maintain balance with the other hand. Place your feet wide at the hips and flex the knees, tighten the abdominal muscles and keep the trunk straight.

Chest muscle stabilization training for handsome men

Step2: Then straighten the elbow joint and push it upward until the elbow is slightly bent, make a horizontal shoulder adduction movement, and exhale in the process.

． Then repeat the action at the beginning

． Movement difficulty: Advanced

★Note: During the process, narrowing the distance between the feet standing on the ground can increase the stability training of the trunk

Chest muscle fitness illustration:

Pectoralis major 1. Sitting chest push

Seated chest press: Illustrated tutorial on seated chest press with gym chest press

2. Smith Bench Press

Smith

3. Dumbbell bench press

Dumbbell Bench Press: Flat Dumbbell Bench Press, Incline Illustrated tutorial on dumbbell press and decline dumbbell bench press

4. Barbell bench press

Barbell upright rowing : Illustrated tutorial on barbell upright rowing movements

5. Butterfly machine for chest

Butterfly machine to clip your breasts: how to use a butterfly machine to clip your breasts/flying birds

6. Clamping chest with tensioning device

Illustrated tutorial on how to use chest tensioners when lying flat, incline and decline

7. Chest arm flexion and extension

Chest arm flexion and extension: Illustrated tutorial on parallel bar arm flexion and extension

8. Supine flexed arm pull-up

Supine Curved Arm Pull-ups: Illustrated Tutorial on Supine Curved Arm Pull-ups with Dumbbells

9. Pull-ups

Pull-ups: Illustration of pull-ups to exercise the upper and outer chest muscles

10. Supine Fly

Supine fly: Illustrated tutorial on supine dumbbell fly< /p> 11. Push-ups

Push-ups: Correct movements and methods of push-ups Method diagram tutorial

Common problems with chest muscles 1. Insufficient thickness< p sizcache="26" sizset="224">Answers to common chest muscle problems (1): Not thick enough

2. The upper chest is not developed enough

Answers to common chest muscle problems (2): The upper chest is not developed enough

3. The mid-pectoral groove is not obvious

Answers to Common Chest Muscle Questions (3): The pectoral groove at the midline is not obvious

4. The chest muscles are not wide enough

Answers to common chest muscle problems (4): The chest muscles are not wide enough

6. Left and right asymmetry of the pectoralis major

Answers to common chest muscle questions (6): Left and right asymmetry of the pectoralis major muscle

7. Falling chest fat

Answers to Common Chest Muscle Questions (7): Falling Chest Fat