How to practice chest muscle effectively and quickly with 9 movements

First of all, we should know that the following strict exercises are part of the chest muscle development plan. Our goal is simple and clear, which is to provide the best exercise methods, such as thick, wide, eye-catching, complete chest muscles. We don't talk about technology, timing, intensity my old ass , or analyzing muscle tissue, genes, muscle arrest, or hormone therapy. All we have to do is tell you how to exercise your chest muscles. Tell you why you do these chest exercises and how to do them.
1. Barbell push
Why would you do that? Barbell push, known as the "king" of upper body exercise, is more widely used than any other chest muscle exercise. From Schwarzenegger to Lihani (one of the greatest bodybuilders of the last century), flat push is the perfect chest muscle builder.
Tip: in order to exercise your muscles instead of showing off, use strict standards, move as much as possible, and control speed for a maximum of 8-12 times in each group.
2. Dumbbell bench push
Why would you do that? Although it is very similar to barbell push, the advantage of dumbbell push is that it can increase the range of motion at the bottom of each action. In addition, dumbbell push can generally be done from multiple angles, you can adjust the seat, and exercise at the inclination of several different layers (each inclination will have a different effect on chest muscle exercise).
Tip: when you put the dumbbells on both sides of the chest, it will bring stretching to the chest. Exercise each muscle fiber with a variety of inclination.
3. Load-bearing and bending arms
Why are you doing this? By moving the whole body exercise, it is proved that the central nervous system and more muscle fibers can be better activated to achieve the purpose of exercising the lower chest muscle.
Tip: lean forward, pass through the device, and maximize chest exercise instead of triceps. Drop slowly to fully stretch, and when you push out from the "hollow", the stimulation to the chest muscles is the greatest.
4. Dumbbell birds
Why would you do that? Although lying push plays a very important role in chest muscle exercise, it does not reduce the value of dumbbell birds. It can stretch chest muscle fibers more than any lying push, and studies have shown that muscle stretching under pressure can stimulate a variety of metabolism, thereby promoting muscle growth.
Tip: move the dumbbell slowly until you form a wider arc until you feel a deep stretch of the chest muscles from the armpit to the sternum bbw dildo , some of which require stretching for 2-3 seconds. This action can be done with different degrees of inclination, from a small slope to 60 degrees.
5. Pull up the curved arm
Why would you do that? How to practice chest muscles? Pulling up the curved arm produces a very unique stretch from the bottom of the chest muscles to the top, but it also helps to enlarge the ribs. This is the main movement of many plastic athletes to exercise hard pull in the early stage, because it can exercise the side of chest muscles very well.
Tip: when you lie down vertically, lean your upper back and shoulders against the recliner. Lower your hips until you pass through the instrument. When you pull your whole body back, take a deep breath and fall from behind. Keep your elbows slightly bent at all times.
6. Rope clamp chest
Why would you do that? This action can bring the effect of "peak contraction" and effectively activate muscle growth.
Tip: some people add so much weight to this exercise that it becomes a standing push and can't do it. Use medium weight, but standard movements, 10-15 times per group.
7. Push the Smithsonian to the neck
Why are you doing this? Only people who have no problems with their shoulders can play this sport. This is also one of the best movements to exercise the upper chest muscles, and his stretching force is very strong.
Tip: make sure your shoulders are completely warmed up before exercise. Generally speaking, I will arrange the second or third action of this action in my plan. No less than 8 times in each group, to reduce the leverage ratio as much as possible. Each negative contraction lasts for 2-13 seconds.
8. Sitting birds
Why would you do that? This action produces maximum stretching and top contraction to cope with stress. By adjusting the height of the seat to change the main body of the movement, in order to achieve different proportions of chest muscle exercise.
Tip: the elbow should be at the same level as the forearm and pass through the instrument. Hold for 1-2 seconds at a time to take full advantage of stretching and shrinking.
9. Standing push trainer
Why would you do that? Its structure makes you feel like there is no weight between the dumbbell and the barbell, and it creates a "squeeze" when you can move the top.
Tip: how to practice your chest muscles when standing up with dumbbells? Don't use the standing recommendation trainer as the basis of your fitness program, but as an aid to barbells and dumbbell pushes. If there are many different instruments in the gym, try to find the one that best drives and burns muscles.