Three tips for men to show off their chest muscles

    Monday means the beginning of another boring week of repeated recommendations. If you guessed it correctly, you, like most bodybuilders, do chest training on the first day of every week. When you walk into the gym, you may find that there is a long queue on the bench press. You have to worry about not being able to catch up with the training, and also take into account that even if you catch up, you may rest for a long time between groups because you have to make room for others, and this concession may affect the effectiveness of the training. At the same time, the barbell

    Changes in weight will also annoy you to death. You must know that everyone uses different weights. Maybe you have to spend a long time to move the barbell plates used by those big guys, or the barbell plates that you have finally installed are moved down by a few "skinny" little guys. Yes, when there are many people, chest training on the flatbed is always so unsatisfactory, so why not try something else exercise What about the method?

    Basically everyone who sweats in the gym knows that incline training is a strengthening exercise for the upper part of the pectoralis major. At the same time, compared to flat equipment, there are usually fewer people who start training with incline equipment. The training plan we are going to introduce today starts with the Smith machine incline press, using heavy weight, multiple sets, and few reps. ； Then, we use some dumbbell training to stimulate the muscle fibers with greater intensity. At the same time, it can also involve more muscle fibers in the exercise and cultivate the coordination between muscle groups. At this time, we need to use light and medium weights for multiple times to build the muscles. ； Finally, end with rope flyes. At this time, use a small weight and more reps to repeatedly congest the muscles. It is best to achieve the goal of feeling soreness and swelling every time you contract the pectoralis major within a week. According to our plan, by the time you finish training for the day, those guys waiting in front of the bench press rack may not even have touched the barbell.

    1. Incline rope fly

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    Number of groups and times: 3 groups, 12 to 15 times each

    Training preparation: Hold the D-shaped handle and use the two low-position tensioners of the big fly machine. Lie on a sloping board that is tilted upward about 30 to 45 degrees. The soles of your feet should be completely close to the ground, and your head and back should completely lean on the sloping board.

    Action essentials: Bend your elbows slightly, do not straighten them, use your hands to draw an arc and use the rope to drive the weight to bring the D-shaped handles to your chest, stay briefly, contract at the top, fall slowly, exert force throughout the whole process, control the movement trajectory, stay at the lowest point when the arms and shoulders are at the same level, and then exert force to the peak, and so on.