How to create the perfect breast shape

Now is not only the age of looking at the face, but also the age of looking at the breasts. A perfect breast can always attract the eyes of the opposite sex and make the other person want to stop

So how to train perfect full and thick chest muscles? First of all, please remember my sentence. When you want to practice a part, you must understand which parts of the part are made. For example, the two heads are composed of the medial head and the lateral head, and the three heads have The lateral head, the medial head and the long head, and the deltoid muscles also have triangular anterior, middle, and posterior bundles. Now speaking of the pectoral muscles, the pectoral muscles are composed of the upper, middle, and lower parts of the pectoralis muscle, and the outer and inner sides of the pectoralis muscle (that is, the middle seam of the pectoralis muscle). A complete chest muscle training should be done to all parts of the chest muscles.

Upper chest action (commonly known as upper chest)

Incline barbell bench press

When doing uphill presses, the angle of the stool should be quite low, because the higher the lift, the greater the effect of the relatively weak front deltoid muscle. If you feel a burning sensation in the front of the deltoid muscles after a set of incline presses, it means that they are fatigued before the upper pectoral muscles. In this case, lower the angle of the stool and focus on exercising the upper chest muscles

Dumbbell Incline Bench Press

Dumbbell press is also a good action to widen the chest muscles. Compared with barbells, there are the following differences: 1. Dumbbells can be lowered than barbells, and the long displacement involved in bodybuilding stimulates the chest muscles more. Strong, 2. Bench press with dumbbells can reduce the participation of the triangle front beam, so that more weight is stimulated to the chest, and the chest grows better. 3. Dumbbells are not easy to maintain balance relative to barbells. Beginners can choose to use lighter weights to find the feeling repeatedly.

Middle pectoral action

Barbell bench press

The barbell bench press is a good exercise that can thicken your chest muscles. The positions for different grips are also different, slightly wider than the middle and outside of the chest muscles of the shoulder training, and the middle and inside of the chest muscles (the chest seam) with a narrow grip. You can choose the grip distance according to your own muscles.

Dumbbell bench press

Lower pectoral training

Barbell incline bench press

Dumbbell bench press

Bench press is an important indicator of upper limb strength, and it is also a classic action that can maximize the stimulation of the chest muscles. No world bodybuilding champion does not regard bench press as the main exercise. Of course, you can choose some fixed equipment to exercise the chest, but you must distinguish the priority.

Pectoral midstitch training:

Butterfly clip chest

Cross clip chest

The cross-clamp chest can be concentrated on the upper chest, the middle part and the lower chest. The position of the chest clamp can be adjusted according to the situation to achieve the effect of different positions in the middle of the exercise.

Dumbbell fly

When lowering the dumbbell, focus on the chest seam, and lower it slowly and dumbly under the control of the tension of the pectoralis muscle. Pay attention not to put it too low, otherwise the stimulation to the chest will be gone. Dumbbell birds, different positions, different parts of stimulation