When working out, why do you want to train your chest? What are the benefits of chest training?

People who work out should know the importance of strength training. Insisting on strength training is to exercise the major muscle groups of the body, enhance the muscle dimension, shape a good-looking body line, and at the same time strengthen your physical strength to keep you in a youthful condition.

The pectoral muscles are the large muscle groups of the body, connecting the pectoral and shoulder muscles, and are an important part of the body muscle groups. Both boys and girls pay more attention to the shape of their chest. Boys want to develop full pectoral muscles that can attract the eyes of girls, while girls want to have an upright chest shape that is free from gravity.

This cannot be done without the support of chest strength training. Insisting on chest training can effectively enhance the shape of the chest, shape a good-looking chest line and improve the charm index.

When you train your chest, you can also engage your arms and shoulders in the exercise, which can effectively enhance your upper body and increase your body's basal metabolic rate to suppress the accumulation of fat.

How to train chest scientifically? Pay attention to a few details when practicing chest to enhance the efficiency of chest training!

1, a full range of stimulation of the pectoral muscles, pectoral muscles, including the upper bundle of pectoral muscles, the middle bundle, the lower bundle, we have to choose different chest training movements, fully exercise these muscles, in order to train a full pectoral muscle line faster.

2, choose when their own weight, pay attention to the action standard. At the beginning of the chest training, we have to master the correct trajectory of the action, do not rush on the weight. Familiar with the trajectory of the action and then gradually upgrade the weight level, in order to be more safe and efficient exercise.

3, combine work and rest, do not over-train. The pectoral muscles are a large muscle group, we must ensure sufficient rest time after each workout, at least 3 days of rest to give the muscle repair time, until the soreness disappears, and then open the next round of training.

4, body fat rate exceeds the standard, obese people, in addition to pectoral muscle training, but also need to join the aerobic exercise brush fat, only body fat rate down you can really slim down, training out of the pectoral muscles will be brushed with type.

The following share a set of newbie chest training action, imitate the motion picture to practice it, 2 months time to let your chest to improve 2-3cm, to create a full pectoral muscle dimension!

Action 1, flat dumbbell bench press 4 sets, 10-12 times per set

Movement 2、Upper incline barbell bench press 4 sets, 10-12 reps per set

Action 3、Upper incline dumbbell flying bird 4 sets, 10-12 reps per set

Action 4、Apparatus chest clamps 4 sets, 10-12 reps per set

Movement 5、Double bar arm extensions 4 sets, 10-12 reps per set

Movement 6、Upper incline dumbbell lift 4 sets, 10-12 reps per set