Pectoral muscles master advanced Please point out the method of practicing pectoral muscles with hig

The most effective and fastest way to train your pectoral muscles is to bench press.

Are muscular men good? If you want to practice, you can go to a martial arts school! Push-ups can be done. Lie on your back. Frog jumps ......That's a lot! I don't feel like my pectoral muscles are good to train!

You can do push-ups, and you can also buy a grip stick. That pectoral muscles are not bad, do a few more sets of each workout, according to your physical fitness.

The strength of the bench press barbell, the weight is; You can do as much as you can, up to 10.

Main Center: Do one more thing until you can't do it. Remember this sentence!

Tell me how much weight you can do in your bench press.

I'm here when you can complete 80kg counting.

Push-ups as a set to warm up.

40kg dumbbell rapid bench press 1 set warm-up.

Barbell bench press 60 8 (not exhausted) 70 3 (not exhausted) 80 2 (exhausted deceive one) 90 1 (protection exhausted) 100 1 (protection struggling even to go down and pulled up by a partner) 70 5 2 (exhausted) 60 8 10 (exhausted).

Take a break for 3 minutes and have some energy drinks or sugar water.

Dumbbell upper incline press 40 12 15 3 (exhaustion + congestion can be inserted directly into the shoulder training here to do a super set).

Asuka up and down slope 10 12 3RM

Butterfly chest 10 12 3rm (it is said that this thing is to train the chest seam, but a little common sense knows that the chest muscles output strength at one head, no matter how you practice, it is the overall force, the thickness of the contribution can't catch up with the bench press, the width can't catch up with the birds, and it doesn't hurt to talk about psychological comfort).

Gantry big flying bird 15 20 3 5rm (at this time the pectoral muscles are already tired, the weight does not have to be very large, but the posture must be standard).

Take a break for 5 minutes and have some energy drinks or sugar water.

Supine arm flexion and extension 10 15 4RM (left and right hands alternately up and down, about 35 30kg according to 80 bench press).

Wide-distance parallel bars arm flexion and extension exhaustion 3 (not mandatory, do it if you have spare strength, and hang a chain around your neck to do it).

Connect the crank barbell neck and back arm flexion and extension 12 3rm (here you can connect the three-head training to do the super group chest training without the three-head weight can not go up).

Leaning over arm flexion and extension 15 4RM

Chest pull down 10 3RM

Muscle stretching Eat powder...

The pectoral muscle training was basically over that day.

Dumbbells can be used for pectoral muscles, but the action requirements are relatively high, and I have practiced pectoral muscles for many years, and rarely use dumbbells. The key is to control the muscles, and if you can feel the pectoral muscles, you're not far from success.