How to train the upper chest muscles to be full

Exercising the upper chest muscles is a relatively important content. Proper fitness can make the upper chest muscles particularly full. For many men, they hope to have strong chest muscles. When doing fitness in this aspect, certain skills are needed, and some targeted training movements should be performed. For example, the incline bench press on the Smith machine, standing rope low chest press, etc. are all common and good methods.

How to train the upper chest muscles to be full

For the following 4 upper chest muscle strengthening exercises, do 4 sets of each exercise, rest for 60-90 seconds after each set, and rest for 90-120 seconds after each exercise. Use Smith machine, ropes and fixed equipment to complete the training movements, and use increasing and decreasing weights to enhance the overall training intensity.

Action 1

Incline bench press on Smith machine, complete the training in a way that the strength and weight are gradually increased during training, and do 12-10 times in each set. During training, the fitness enthusiasts should pay attention to the increase in weight, and ensure that the maximum increased weight is a weight that they can fully control, and never increase the weight to a weight that they cannot control. At the same time, they should also pay attention to the speed of the movement, and ensure that the movement is completed slowly and evenly to allow the muscles to be fully stimulated and contracted.

Action 2

Standing rope low chest press, use a gradually decreasing weight method to complete the training, use medium weight to decrease to light weight as a set, first use medium weight to do 15-10 times, then reduce the weight without rest and do 15-10 times as a set. That is to say, do 15-10 times with medium weight and light weight respectively. When training, fitness enthusiasts must pay attention to the speed of the movements. Too fast a speed will directly affect the training effect and fail to achieve a good stimulation effect, so slow contraction training must be maintained.

Action Three

Use fixed equipment to press the chest, and use a gradually increasing weight method during training. Do 12-10 times in each set. This movement is mainly for strengthening the upper chest muscle dimensions. During training, increase the weight to the maximum weight you can control. This movement has a better stimulation effect with heavy weight and slow speed.

Action 4

Standing rope high chest press, use a gradually decreasing weight method to complete the training, use medium weight and light weight to train in a decreasing manner, the same as the decreasing method of action 2, do 12-10 times in each set, fitness enthusiasts should pay attention to the difference between this action and action 2 when training.