How to bombard your pectoral muscles without a barbell, what are some scientific movements to learn?

The first scientific action is actually the barbell lift, when lifting to be very explosive, so as to exercise the entire chest muscles, the second action is the stretching of the barbell, every time you stretch, the chest muscles are very strong, so that it is more explosive, worth learning.

If you don't have a barbell, it is recommended to do sit-ups, pull-ups, push-ups, and planks. In fact, push-ups are the most standard exercise to increase chest muscles, and if you can, it is recommended to try one-handed push-ups.

You can do push-ups, planks, pull-ups, burpees, dumbbell deadlifts, dumbbell presses, dumbbell birds, etc.

One: Barbell reclining bench press (mainly exercises the pectoralis major and triceps), exercises the pectoralis major muscle, shapes the chest muscle line, and exercises the triceps brachii at the same time. Inhale as you lift up, exhale when you're still, inhale when you fall, and exhale when you're in place.

1. Lie on the bench with your head facing up, holding the barbell in both hands above your chest.

2. Raise the barbell vertically until your arms are fully extended. Stand still for a second, slowly fall, and resume movement.

6 15 reps per set, a total of 3 5 sets, each set rests for 1 2 minutes.

2: Barbell plank bench press (mainly exercise pectoralis major, anterior deltoid fascicle, triceps), exercise chest muscle strength, shape beautiful muscle curves, and make muscles delicate and powerful. Exhale as you lift up and inhale as you fall.

1. Lie on your back and place the barbell above your chest.

2. Lift the barbell vertically until the arms are fully extended and the chest muscles are completely contracted. Stand still for a second and slowly fall. Exhale as you lift up and inhale as you fall.

6 15 reps per set, a total of 3 5 sets, each set rests for 1 2 minutes.

Dumbbell press, dumbbell row, supine dumbbell bird, barbell row, dumbbell bench press, barbell bench press, parallel bar arm flexion and extension, etc.

Of course!

The barbell bench press is one of the most effective ways to build your pectoral muscles. The lying press is a work of the pectoralis major muscle, on the head.

When the foot is about 30 degrees angle, the pectoralis minor muscle can be exercised; The head-down and toe bench press works the lower edge of the pectoral muscles. In addition, recombined.

Dumbbells, flying birds, and other actions.

You can exercise in all directions.

Chest muscles. When you.

After the pectoral muscles are trained, wear one.

Stretch vest. Or tight-fitting.

The T-shirt is a great attraction for MM

The skills of pectoral muscle strength are shared, and you will be taught how to use barbells to exercise the pectoralis major muscles and create full pectoral muscles.

Gym chest training, this action must be learned, only one barbell plate is needed, easy and efficient.

I didn't use a barbell to exercise because I didn't think I was fit for a barbell, only a fitness ball or some aerobics to improve myself.

I still recommend that you buy another barbell plate and exercise both arms together, so that you can build a symmetrical muscle.

I think it's better to buy another one, two of which can effectively balance the strength of the arms, otherwise it will be difficult to achieve the effect.

I think there is no way to achieve the fitness effect with only one barbell plate, let alone train the chest muscles, I think I should go to the gym to practice.

I think that if you want to train your pectoral muscles, you should go to the gym and do exercises if you want to train your pectoral muscles.

Practice left and right, and then try to use as much force as possible, keep practicing, and slowly for a long time, the pectoral muscles will naturally be there.

Slowly increase its weight, continue to practice, after a long time, the pectoral muscles will naturally come out, but pay attention to ask others to understand the correct exercise method!

I can only suggest that you go to the gym and ask the coach or the male classmates who have been working out for a long time.

I think it is more difficult to train the pectoral muscles with a barbell piece, so it is still necessary to consult a professional fitness coach and let them make a plan, so that the training will be more effective.

I don't know about this, if you want to test some skills, I recommend that you go to the gym for effective targeted training.