This part of your body will make everyone envious if your clothes are torn

When you wear short-sleeved T-shirts in the summer, it’s impossible not to envy those guys who look like they have two iron plates inside their clothes. We just have practical sports training plans and guidance, if you want a little variety, come on over.

The average bench press weight for an average person is about 61 kg. As long as you refer to the methods we provide and practice carefully, you can greatly exceed this average score. The pectoralis major is the main muscle group involved in the bench press, in addition, the deltoid muscles (mainly the anterior bundle) and triceps brachii also assist in the force.

If you train your deltoids or triceps before your pecs, you won't be able to reach enough intensity to fully develop your pecs when you train your pecs. The ideal order is to train the pectoralis muscles first, then the deltoids, and finally the triceps.

Main training movements: The classic barbell bench press exercise is definitely the most basic and important exercise for training chest muscles. This exercise hits more pectoral muscle fibers than any other exercise.

How to do a bench press? Lie on your back on a flat bench press bench, with your head, upper back and buttocks touching the bench surface and getting firm support. Spread your legs naturally and place your feet flat on the floor. Hold the barbell with your overhand (the base of your thumb is facing each other) and full grip (the thumb is wrapped around the bar and facing the other four fingers).

Grip your hands slightly wider than shoulder width. Remove the barbell from the bench press rack and straighten your arms so that the barbell is directly above your collarbones. Lower your shoulders and tighten your shoulder blades. Then, with full control, slowly lower the barbell to lightly touch your chest just below your nipples. Then push the barbell up and slightly back so that it is back above your clavicle. The elbows may be locked or not fully extended at this time. Keep your shoulder blades tight.

A few notes: Different grip distances, different effects. The focus of the exercise will be different depending on the grip length. A wider grip focuses more on the chest, while a narrower grip works the triceps and deltoids more.

Use different equipment: The weight you can lift on a bench press with dumbbells will be less than the weight you can lift on a bench press with a barbell. However, since the hands move independently when using dumbbells, it helps to keep the forearms perpendicular to the ground, reducing the risk of injury.

Improvements to the training plan: The most commonly used chest training method for most people is to do three exercises and three sets of each exercise, while the training method we recommend is to do seven exercises and only one set of each exercise. This method stimulates the pectoral muscles from seven different angles instead of three. This method can stimulate more muscle fibers and promote overall muscle growth.

Hands - Grip the barbell with both hands (palms facing up, knuckles facing each other), with the grip slightly wider than shoulder width. Keep the barbell pressed against your palms so that the weight of the barbell is transferred directly from your wrists to your elbows.

Wrists - Avoid turning your wrists too far back. The wrist should be kept in an upright position to evenly distribute the force and protect the joints.

Arms - As the barbell reaches the top, you can straighten your arms or lock your elbows; this will not hurt you and will help you get a fuller range of motion. As you lower the barbell, make sure it lightly touches your chest.

Chest - Lower the barbell to a position around or slightly below the nipples. If you raise your arm too far above or below your nipple, you'll put too much stress on your shoulder joint and the exercise will become more difficult.

Eyes - Keep your eyes on the center of the barbell during the first half of the movement, but do not tighten your chin and stare at the barbell as you lower it. Instead, look upward naturally and concentrate on pushing the weight so that the barbell returns to your field of vision.

Head - Keep your head flat on the bench at all times. If you feel like you're putting too much pressure on your neck or upper back, you can turn your head to make adjustments.

Elbows - Keep your elbows at your sides rather than out to ensure your forearms are perpendicular to the ground.

Legs - Place your feet flat on the ground, open your legs naturally in a "V" shape, and bend your knees at a 90-degree angle.

Feet - Keep your feet flat on the ground with your toes pointed to help you maintain balance. When you find it too difficult to push the weight, you can move your feet appropriately or stand on tiptoes to help with arching your waist.

Buttocks - Keep your buttocks on the bench and arch your back. The chest can thus avoid excessive leverage and get sufficient exercise.

Lower Back - Maintain the natural curve of your back throughout the movement. Arching your lower back too much or lifting your hips too much will change the angle of your pec exercise, placing the emphasis on your lower pecs and triceps and placing undue stress on your lower back and spine.

Elbows - Keep your elbows at your sides rather than out to ensure your forearms are perpendicular to the ground.

Whether it's football, basketball, martial arts or hockey, in any contact sport, strong pectoral muscles are an advantage, allowing you to more easily push against obstacles in front of you.

More powerful arm swings! Powerful smashes in tennis and powerful pitches in baseball require strong pectoral muscles to generate speed. The power to move forward bravely! The main function of the pectoral muscles is to move the upper arms forward, so well-developed pectoral muscles enable you to move forward and eliminate obstacles in front of you.