Professional-grade high-intensity chest training! Pro tips!

Professional-grade high-intensity chest training! Pro tips!

Maybe your left pectoral muscle is your weakest point when you train it. Maybe it’s a genetic problem. Although there is a possibility, there is a 90% chance that you don’t have a perfect and effective pectoral muscle training! Before starting, it is recommended to use supplements such as preworkout, intra workout and post workout. In addition to improving your exercise performance, recovery can also quickly improve muscle development.

1. Incline bench press
3 sets
10-12 reps Dropset
Target: upper chest
Final set of 12 reps and then immediately lower the weight for another 15 reps.
Note: The most important thing is to do the movements correctly, there is no need to pursue weight!

Using the incline bench press as the first movement can move blood faster to the main muscle groups such as the shoulders and chest muscles. The upper chest and upper chest are usually the weakest chest muscles, so we will arrange this movement. This will give you more strength to cope with it!

2. Dumbbell chest press
Superset
Sets:3
Reps: 10-12 (dumbbell flat chest) 20 (palm press)
Target: medial pecs
Note: The most important thing is to do the movements correctly, there is no need to pursue weight!

Superset=10-12 (dumbbell flat chest) and then immediately do 20 (palm press) without rest. When holding the dumbbell plate against your chest, be careful not to open it too much lower than your plate position, causing the arm to be unable to withstand the necessary pressure. The action time can also be controlled at a ratio of 1:1. Don't be too fast and try to feel the eccentric or concentric contraction of the action.

3. Flat chest barbell press
Reps:8-12
Sets:3
Target: The thickness of the entire chest muscle
Note: Arch your lower back slightly, put your feet firmly on the ground, and try to keep your hands at a 90-degree position when falling to ensure that your shoulders will not be unable to bear the necessary pressure.

This movement can be said to be the most basic chest muscle movement and the most effective. Studies have shown that the flat chest press is the most effective movement for the entire chest muscles, so doing this movement independently is mainly because you have more strength to cope with it.

4. Incline bench press, butterfly machine chest press, standing decline pulley chest press Finisher!! Good luck!!
Sets:3(superset) total=9sets
Reps:10-12 each set

The last action uses Li to re-stimulate each part of the chest muscles, and you can have a very strong feeling of muscle expansion. It is highly recommended to use preworkout, intra workout and other supplements.

When falling, try to keep your hands and heels at a 90-degree position to ensure that your shoulders will not be unable to withstand the necessary pressure. The lightweight feeling is the main thing!

It is recommended to combine this training with preworkout because it will be a fairly high-intensity training.
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