Sprit bell lies on push
Lie on his back on the training chair that uptilt 45~60 spends, forehand holds thick line, both hands is apart from slightly wide at the shoulder: Inspiratory, barbell · up choose dumbbell till unbend arm. When the movement ends expiratory. Deltoid of forehead of the ministry of big muscle clavicle that this training basically exercises, deltoid, head, before curium small flesh of flesh and breastbone. This training can undertake below the case that has barbell support.
Smooth lie barbell lies push
Lie on his back on pew, hip touchs stool face, bipod is smooth put at the ground: Barbell of grab of both hands forehand, the distance is more than shoulder breadth. Inspiratory, lever bell slowly drop to bosom. Arm unbend, when the movement ends expiratory. This movement exercises whole pectoralis major, bosom forehead of small flesh, deltoid, before curium flesh and Suo pus flesh.
The movements changes:
1. uses arch one's back to go up forcibly in training act way, the force that can make generation of pectoralis major bottom larger raises heavier clog.
The elbow when 2. choose barbell is located in the body two side, can make get the key takes exercise before deltoid.
Of 3. commutation both hands grasp be apart from can exercise sarcous respectively different position: Narrow grasp be apart from what can strengthen ministry of pectoralis major inside to take exercise. Wide grasp those who be apart from the lateral outside can strengthening pectoralis major to take exercise.
The angle of barbell of 4. commutation grab can exercise sarcous respectively different position; Barbell drops to next bosom, can exercise pectoralis major bottom mainly. Barbell drops the bosom in coming, can exercise pectoralis major mainly mid. Barbell drops consummate bosom, can exercise pectoralis major upside mainly.
If back has a problem or 5. wants to strengthen the training of pectoralis major, double leg can be raised when training.
6. can undertake this training below the case that has barbell support.
Qu Shen of parallel bars arm
Both hands grasps parallel bars, double arm unbend, double leg is impending: Inspiratory bend ancon, make bosom drops to be made the same score with parallel bars neat. Reductive the initiative pose to double arm unbend. When the movement ends expiratory. The body heals forward bend, can exercise pectoralis major bottom more; Contrary, the body heals erect, can exercise humerus triceps more. This flexibility that train pair of extend pectoralis major and adds upper limbs to take flesh is very effective, but do not make to abecedarian recommend, because this need has,enough power just can practice. If be abecedarian, can use Qu Shen machine to be familiar with this movement. Every groups of movements undertake 10~20 second can achieve optimal training result. To increase the force of pectoralis major and volume, the athlete that has experience is usable deserve to weigh belt or double leg to load undertake training. Note: When making Qu Shen motion, should take care, avoid to injure humeral joint.
Dumbbell lies on his back pull on music arm
Lie on his back at pew, double sufficient smooth put at the ground, two tactics is held in all grasp a dumbbell, big toe surrounds handle, double arm unbend: Inspiratory drop dumbbell to head hind, elbow is small bend. Expiratory, reductive to initiative pose. Triceps of the majority that this training exercises pectoralis major, head is long head, big broad flesh of round flesh, back, before curium small flesh of flesh, lozenge flesh and bosom. 3 muscle secure bladebone after, make stable fulcrum is obtained when purulent bone activity thereby. If use this training to open pectoral outline, must use inferior bear, avoid elbow to be bent too. If conditional, can use convex stool or stool of lying Yu Ping to go up, make the pelvis undertakes under aglet bone the movement practices. Do when training is initiative deep inspiratory, when the movement ends ability is expiratory.
Tensile implement clip bosom
Double leg stands apart a bit, the body spends pitch gently, elbow is small bend, double arm develops grab pulling force implement handle: Inspiratory, pull handle upcountry connect to double wrist touch. When the movement ends expiratory. This is the good method that exercises pectoralis major. Train repeatedly can increase sarcous intensity and power. The athletic angle of the gradient that can pass metabolic bosom and double arm (pull in different height help double arm) each parts that will exercise pectoralis major. Note: Tensile implement clip bosom also can exercise the pectoral small muscle that is located in pectoralis major dark side. Pectoral small flesh besides OK and fixed bladebone, also can pull its forward.
