How to train the chest? There are many training movements, and these movements all play a very good role. Some people make some training plans in order to better train their chests. I believe many people don’t understand what chest training plans are like. So, what about a weekly schedule for a high-intensity chest training program? Let’s take a look below!
Monday: Incline dumbbell chest press
Incline dumbbell chest press is actually We use a friendly angled stool to help us bench press our body to a certain height. After our body lies on it, we start to bench press. So in general, this exercise is very similar to the dumbbell bench press. The dumbbell bench press and the barbell bench press are actually very similar, which means that these exercises are very close, but there are certain differences in the use of sports equipment. The most important thing when doing this exercise is to master the rhythm well and concentrate. You must know that you are exercising the chest, and then feel the force of the chest, so that you can exercise the chest more effectively.
Wednesday: Incline dumbbell press
This action can help you exercise the upper part of the chest muscles, but in this action, if you use a barbell, the same It is also possible, but the advantage of dumbbells is that there are no restrictions on the horizontal bar, so it is more convenient during use, allowing everyone to fully stretch their pectoralis major muscles, and the dumbbells are also lighter and not easy for everyone to use. body injured. The angle of the incline plate for the incline dumbbell press is best controlled between 30 and 45 degrees. If the angle is too large, the pressure on the deltoid muscles will be greater, so it is best not to exceed this range. The number of exercise groups required every day is 3 to 5 groups, and 8 to 12 exercises are enough.
Friday: Lying on your back with dumbbell fly
The dumbbell fly itself is very simple, and doing it flat is actually a normal dumbbell fly exercise. We first prepare a mat and lie flat on it. Then we can stretch out our two hands, and it is best for the two hands to be in a straight line. Next, after holding the dumbbells, we can let our hands do it in the air. A bird movement. When a bird flies in the air, it constantly inflates its wings. At this time, we simulate the movement of the bird and move the arms, but the speed can be controlled slower, and during the movement The most important thing is to fully feel the strength of your chest muscles.