Answers to common chest muscle problems (1): Not thick enough

Answers to common chest muscle problems (1): Insufficient thickness

Thickness is the basic criterion for whether the pectoralis major muscle is developed or not. A very thin layer of the pectoralis major muscle gives the impression that it is very weak. We train the chest The big muscles start by increasing their thickness. Many people, especially junior bodybuilders, have almost no progress in their bust after exercising for a long time. You may overlook many details when performing the same movements.

Things to note when increasing chest muscle thickness:

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(1) Don’t always train with the weight you are accustomed to

Once the number of times in a set of movements exceeds 10-12 First, you should consider increasing the load. The human body's adjustment mechanism is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be resolved relatively easily next time. By repeating this cycle, the muscles can continue to thicken and become larger.

(2) Increase the range of motion as much as possible

The range of motion plays a vital role in increasing the thickness of any muscle. The greater the range of movement, the greater the degree of stretching and contraction of the muscle fibers, and the stronger the stimulation received. The effect is naturally better than movements with limited range. Therefore, the range of motion of the bench press should be as wide as possible, and the dumbbell or barbell should be lowered as low as possible.

(3) Do more upper body movements with heavy weights

Such as deadlifts, standing presses, etc. These actions not only improve the overall circumference of the upper body, but also have a good effect on thickening the chest muscles.

( 4) Strengthen the strength training of the upper arms

The strength of the arms (upper arms), especially the triceps, is the bottleneck that limits the further improvement of your bench press strength. Without heavy bench presses, the thickness of the chest muscles will be reduced. It is difficult to make progress.

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Two main movements for thickening chest muscles:

(1) Barbell bench press

In addition to the regular 8-12 exercises, heavy weight training days should be arranged regularly to use heavy weight or even overload to break the body's For adaptability, the movements are usually done 4-6 times, and the maximum weight is done 1-3 times. The total number of groups is 8-10. The maximum group is done for 2-3 groups, and the rest between groups is 1 and a half to 2 minutes. One or two other movements, such as inclined bench press or fly, do 12-15 times, and finally do 1-2 sets of high reps (15-20 times). This can take into account the deep muscle fibers, make the muscles highly hyperemic, and heavy weight training.

(2) Dumbbell bench press

In addition to the normal rising and falling position, the dumbbell can also be deliberately placed near the waist. to enlarge the chest and stimulate the lower chest. Start with a lighter weight to get used to it, and then increase the weight accordingly. The lower limit is about 8 times with all your strength.

More questions about chest musclesAnswer:

Answers to common chest muscle problems (1): Insufficient thickness

< span style="color: rgb(0, 0, 255);">Answers to common chest muscle problems (2): The upper chest is not developed enough

Answers to common chest muscle problems (3): The mid-pectoral groove is not obvious

Answers to common chest muscle problems (4): The chest muscles are not wide enough

Answers to common chest muscle problems (5): The lower edge is not clear enough