In chest explosive training, there are some training methods. At the same time, among these training methods, the training effects of each method are different. However, most people do not know the chest explosive training methods. Of course, some people still know the training methods. So, what are the methods of chest explosive training? Let’s learn about chest explosive training methods together.
Lying dumbbell bench press
The lying down dumbbell bench press is not very difficult, and the exercise effect is very impressive, so it is also used by everyone to exercise the chest. First, after we prepare the dumbbells, we can prepare a mat and lie flat on it. The next thing to do is to find a chair that can adjust the angle. This exercise can be completed with the assistance of the chair. Use the angle of the chair to train the bench press. This action requires practice and there is no quick way to master it.
Lying dumbbell fly
This action also requires preparing a mat, and then lying flat on it. Next, after we have flattened the body, we need to straighten our two hands, and then slowly stretch the elbows. Bend a little so that the dumbbells can be lifted more easily, and this curvature must be controlled by yourself. In the air, the movements we do are actually femtosecond movements. Because this movement is also very common, everyone only needs to control the speed and rhythm. During the movement, you will also feel the force of the chest muscles. This is also very important.
Butterfly flying bird
The butterfly machine fly naturally requires the use of butterfly machine sports equipment, so it also needs to be performed in the gym. The most important thing about this action is that it can exercise the middle seam of everyone's chest muscles. In fact, during the process of doing this action, it is done with straight arms, which will have a better effect than conventional bent arms. First, we sit on a stool, then straighten our arms, and let the fists face forward, and then block the arms with our forearms. In this way, the two arms can be crossed in front of the chest, and the width should be greater than the movement of the bent arm, during the crossingDuring the exercise, bend your arms and hold for 1 to 2 minutes until the peak contraction occurs. During exercise, you should also try to squeeze your chest muscles to make them stand up. Do 3 to 5 groups every day, 10 to 12 in each group.
Incline dumbbell press
This action can help you exercise the upper part of the chest muscles. However, in this action, if you use a barbell, it is also possible, but the advantage of dumbbells is that there are no restrictions on the horizontal bar, so during use It is more convenient, allowing everyone to fully stretch their pectoralis major muscles, and the dumbbells are also lighter, making it less likely to injure everyone's body. The angle of the incline plate for the incline dumbbell press is best controlled between 30 and 45 degrees. If the angle is too large, the pressure on the deltoid muscles will be greater, so it is best not to exceed this range. The number of exercise groups required every day is 3 to 5, and 8 to 12 exercises are enough.
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