胸肌增厚（Thickening of breast）.docVIP

胸肌增厚（Thickening of breast） A horizontal press has three different grip distances: the wide grip is beneficial to the pectoralis major, and the normal grip is beneficial to the thickening of the pectoralis major, while the narrow grip is beneficial to the triceps development. When the hands grip in the 10 - 15 cm called narrow grip, when the hands grip a bit wider than the shoulder when called normal hold, when the hands grip in the 80 cm above is called a wide grip, do bench press series, on up to chest and shoulders. (a), supine elected [role]: the development of pectoralis major outer flank, the middle ditch ditch and lower margin of strength [essentials]: supine stool, must make the trunk from the shoulder to the hip as bridge, only the shoulder back and buttocks touching the stool, holding the barbell on the third rib. (in more than one cm breast nipple) to just above the push to straighten your arms. [notice]: lying should keep your arms straight and keep your chest tense. [method] when breathing: inhale through your nose, restore breathing through the mouth. (two), incline bench press [function]: pectoralis major exercise upper and upper lateral wing [essentials]: sit on the swash plate angle is 25-35, the hands are holding the barbell with pectoralis major muscle contraction and strive to push up to arms straight, then slowly reset. [method] when breathing: inhale through your nose, restore breathing through the mouth. [notice]: the change of the angle of the inclined plate changes the effect of the chest exercises. Another, such as horizontal bar close to the nipple, pushing on the pectoralis major muscle inside and outside the training effect is better. If the horizontal bar close to the neck, the upper part of the pectoralis major and the inside half of the training effect is best. (three) and the lower bench press [function]: pectoralis major exercise outside the lower and lower flank edge groove []: lying supine on the essentials of wedge angle is 20-30,