The strength of the pectoral muscles cannot go up, ask for guidance from a master

Until you can bench press 100kg, just train the bench press. Butterfly chest clamping or something is omitted, which are after the chest muscles are trained, and then shaped. You don't have any pectoral muscles, what are you molding?

Find someone to help you protect and practice some heavy weights. Make sure you can only do about 6 per group. The 10 or so weights you do in each set are used for bodybuilding. It's easier to grow muscle, not strength.

Shoulders, biceps or other small muscles do not need to be trained. Wait until your overall strength has gone up and then work on your small muscles. Focus on your gross muscles first.

Moreover, the large muscles can be well exercised to the small muscles, and the small muscles can be exercised, but the large muscles cannot be exercised. If you exercise too many small muscles, you will be easily fatigued, which will affect the training of large muscles.

You have upper back exercises, and lower back exercises you don't. To do a deadlift, the waist has strength, and the waist is the source of the strength of the whole body. There is also the need to practice leg strength, squats or leg presses.

Believe it or not, after I gained and decreased leg and lower back strength exercises, that is, after adding leg presses and deadlifts, the bench press also increased. I also think it's amazing, it doesn't feel like it's right there, but a lot of people feel the same way I do.

The three heads do not need to be practiced separately, and when your bench press weight goes up, the three heads will naturally be very developed. My training is only chest, back, legs. The two heads and the three heads are never trained alone.

You have to rest properly, but you have to be consistent in your training. There are also more running, running, playing ball, and aerobic exercise to reduce **.

I'm about the same height as you, I weigh 70kg, I've been practicing for more than a year, and the maximum bench press is 115kgDeadlift 160kgBut I have a smaller skeleton and a bust of just 95 =. =

By the way, I haven't had a bite of protein powder, but it's up to you.

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Large weight, low reps, high density.

Keep doing push-ups! Hold on!!

Luckily, it shows that the muscle strength per unit volume is strong, and the enviable physical characteristics are enviable.

It may be a transition period, in a few days, it may be fine, eggs don't need to eat Moduo, two egg whites are good, to be nutritionally balanced, usually meat and vegetables have to eat, I believe you can become stronger! Go for it!

There are different types of muscles, some people have soft muscles just like you, the muscles are very hard when they are congested, and when they calm down, the muscles are soft. Actually, people with soft muscle types are good at exercising! Because people with soft muscles are not strained easily! And the soft muscle type is not prone to injury.

There are many ways to train to enlarge your pectoral muscles, and I recommend the three ways of bench press. They are horizontal push, oblique push, and oblique push. Weight is set on an individual basis.

Do 8 to 12 reps of each of the three movements. In this way, 1 to 2 weeks can significantly increase the thickness, stiffness and sagging curve of the pectoral muscles.

Food. The pectoral muscles are the harder muscles to grow. The first is to warm up before exercising muscles, and then when exercising muscles, you need a certain amount of weight and speed to have a good effect, and finally there is food, during the exercise of pectoral muscles, the diet should be low in fat and high in protein, so as to increase the content of muscles.

The first detail that is ignored is the lifting action of the chest muscles, such lifting movements are not mastered well, and the most basic skills and details will make the chest muscles very small and have no effect. The second point is that when training the pectoral muscles, weight training is a very important detail, but this kind of action of weight training must be done standardly, otherwise it will have no effect.

Don't complain that the pectoral muscles are not full enough, and the four reasons why the pectoral muscles are not well trained, how many do you have?