The body is thin and not thick, only the chest and back exercises are ineffective, one action makes you look more powerful

For boys, a broad upper body can make people look stronger and more powerful, but unfortunately, most people's skeletons are relatively thin and it is difficult to hold up clothes, so fitness has become the choice of many people, however, even if It is a person with relatively developed chest and back muscles. From the side, it is still slightly thin. This is because the upper chest muscles are relatively weak; and many people cannot accurately find the target muscle group when training the upper chest muscles. , often the arms and shoulders are exhausted first. Next, I will introduce how to use light weight training to effectively increase your upper chest muscles.

The upper pectoralis muscle is the upper part of the pectoral muscle. It is located near the clavicle and is connected to muscles such as the anterior deltoid. The overall muscle fiber direction is from the clavicle to the upper arm, and the end is also connected to the humerus. From this point of view, when the upper chest muscles exert force, it will inevitably affect the surrounding muscles, including the middle and lower parts of the pectoralis major, deltoid muscles, and arm muscles, etc. Therefore, the training of the upper chest muscles cannot be like biceps training. That isolation is very strong, and the recruiting effect in the training is relatively strong, and what we have to do is try to focus on the upper chest muscles as much as possible.

From a functional point of view, the upper pectoral muscles can make the arm horizontally adduction and internal rotation, and the bench press and bird movements commonly used in chest training are also evolved on this basis. From this point of view, in order to fully stimulate the upper chest muscles in the training, it is necessary to allow the arms to complete the adduction and internal rotation at the same time as possible.

Incline barbell bench press

The bench press is a chest exercise that most people are keen on, and the training satisfaction it brings to people is also unparalleled, but it should be noted that many people do not feel the full contraction of the chest muscles during the bench press, even the shoulders. And the triceps will fail first, and the same is true in the incline barbell bench press, that is to say, even if the trainer completes the incline bench press, the weight of the barbell is relatively large, but this is only The bar was moved, overall strength was improved, and the upper pecs weren't getting targeted stimulation.

In addition, the degree of freedom of the barbell is relatively low, and the arms on both sides must move synchronously. At the highest point, the barbell limits the range of horizontal adduction of the arms. That is to say, even if the movement is standard, relative to the upper chest muscles , and only completed the half-way movement, it did not reach the peak contraction level at all; at the same time, during the whole process, the shoulder was relatively fixed in the sagittal plane, and there was no conversion between external rotation and internal rotation, which must also It will reduce the stimulation of the upper chest muscles.

rope clip chest

The action mode of the chest clip is mainly the horizontal adduction of the arm. Compared with the bench press, the recruitment effect of the action is lower, and the degree of freedom is relatively high. If the action is sufficiently standard, it is easier to find the hair of the upper chest muscles during training. sense of power. However, the movement of the rope clip chest is relatively discrete, the arms are far away from the torso, and the concentration is relatively poor, which is one of the reasons why the rope clip chest training weight is relatively small.

Next, I will introduce an action that can combine horizontal arm adduction and internal rotation. Although the training weight may be smaller than the incline barbell bench press, it stimulates the upper pectoral muscles better, and the trainer is more It is easy to find the power of the upper chest muscles.

In fact, compared with the incline barbell bench press, the equipment for this action is changed to dumbbells, and the dumbbells have a higher degree of freedom, and there will be no unilateral force imbalance. At the same time, at the highest point of the action Point, the relatively independent movement on both sides eliminates the limitation that the arms cannot be approached, which allows the arms to achieve horizontal adduction to the greatest extent, so that the upper chest muscles can fully contract; most importantly, we can rotate the arms to achieve Switching between external and internal rotation.

Action steps:

1. Adjust the backrest of the training bench to between 45 degrees and 60 degrees, too high and the pressure will be concentrated on the shoulders, too low and the pressure will be concentrated on the middle and lower chest muscles.

2. When the arms are bent at the lowest point, hold the dumbbells backwards, that is, the palms face the face, and the shoulders are in a state of external rotation; in the process of pushing up the dumbbells, the hands gradually change from the reversed grip to the positive grip. At the highest point Let the palms face the direction of the legs.

3. During the fall of the dumbbells, rotate the arms to return the shoulders to a state of external rotation.

4. The arm is too low

Many people think that at the lowest point, the lower the arm is lowered, the more standard the movement, and the better the stimulation to the upper chest muscles, but in fact, this is only a superficial phenomenon, and doing so may weaken the training effect of the upper chest muscles. Because when the arm is too lowered, the arm is in a back extension state, and the triceps is contracted at this time. Even when the elbow is flexed, the pressure will be concentrated on the triceps during the initial stage of pushing the dumbbell. superior.

correct action

Take the elbow as the judgment standard. When the arm is lowered, the elbow joint should not exceed the torso. At this time, the dumbbell is still about a punch away from the pectoral muscle. On the surface, the range of motion is relatively small, but for the upper pectoral muscle, it avoids a lot of Useless effort can maximize training efficiency.

2. Scapula fixation

When doing a flat bench press, the scapula is one of the basic conditions to ensure the stability of the movement. At this time, the upper back can also be used as a strong support, but in the incline dumbbell bench press, the complete fixation of the scapula will weaken the training. Effect. Because the weight of the incline dumbbell bench press is much smaller than that of the flat bench press, and it pays more attention to the contraction of the upper chest muscles, it is easier for the trainer to maintain stability; secondly, as mentioned above, to maximize the stimulation of the upper chest muscles, It is necessary to make the arm adduction as horizontally as possible, and the complete fixation of the scapula limits the degree of arm adduction. Therefore, on the whole, under the condition of ensuring safety, it is not necessary to completely fix the scapula.

correct action

It is very necessary to keep the scapula in a downward posture, which can avoid the occurrence of shrugging; in the process of pushing up the dumbbell, the scapula can be slightly stretched forward, and the shoulders can be buckled in moderately, but the amplitude should not be too large. And this slight change can only be felt by the trainer itself, and it is difficult to observe it with the naked eye on the surface.

3. No bridge

Not being able to bridge the bench press is a common mistake for many people, and not just in the incline bench press, it's a pain in the lower back and lumbar spine. Because the spine itself has its own physiological curvature, and when the back is completely close to the backrest of the training bench, the curvature does not exist, which will increase the pressure on the lower back and reduce the pressure on the chest muscles. The most important thing Yes, you'll have a harder time staying steady.

correct action

The waist and abdominal muscles are actively contracted to form an arch bridge in the lower back. The criterion is that there is a visible gap between the lower back and the training bench, which can distribute the pressure to the buttocks and upper back, and also allow your bench press. The weight is even higher.

If you want to have a perfect figure, you must develop a balanced development. Take chest training as an example. If you only do some flat movements, in the long run, it will cause imbalance of muscle strength and the shape of the chest muscles is not beautiful. Therefore, We need to understand the characteristics of each muscle and do some targeted training. Only in this way can we develop a good figure.

Bo Hao said fitness