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What is a square chest muscle?
The chest muscles also have different forms, but the average bodybuilder thinks that the square chest muscles are the most beautiful. Square chest muscles are not hard. It means that your chest muscles are square. It just describes a perfect chest muscle shape through genetics and training. It is thick and strong, with clear outline, strong and full shape, and obvious lines. It seems to use the carving knife to engrave the same chest muscles.
The average person is more developed in the middle and lower part of the pectoral muscle, and the upper part is biased. This is a round pectoral muscle . If your upper part of the pectoral muscle is more developed, you should first congratulate you, because the lower part is easier to practice than the upper part, and the lower part of the exercise is more effective. Will develop a square chest muscle.
    The first thing you have to understand is :
The shape of the pectoral muscles is affected by genetic factors. Some people have natural chest muscles. Some people have natural pectoral muscles, so don't worry if your chest muscles can't become square. However, you can use your right training to make your chest muscles as square as possible within the limits of genetics.
    Pectoral muscle structure
To train your chest muscles, you must first understand its structure. Many friends believe that the chest muscles can be divided into the following parts: upper, middle, lower, outer, and inner. In fact, this is a beautiful mistake! In simple terms, the chest muscles can only be divided into upper and lower parts, while the lower part accounts for the majority of the chest muscles. Therefore, if you only want to train the underside of the chest independently, it is basically impossible.
    Why are chest exercises mostly divided into upper, middle and lower movements? In fact, all chest training exercises will stimulate the upper and lower chest muscles at the same time. The upper, middle and lower movements are only for stimulating the chest muscles at different angles, so that the muscles grow bigger. Faster.
So how can I get a square chest muscle?
In fact, to make it simple is to shape your chest muscles. The chest muscles are not big and beautiful, but to make them thick and strong, with clear outlines, strong and full, and obvious lines.
Many people practice chest muscles are the same, ignoring the moment of chest muscle shape, the chest muscle is a large muscle, also has different positions, divided into upper chest, middle, lower chest, and the inside of the chest muscle and the outside of the chest muscle. Always doing the same training will only get to the same angle. If we want to practice a beautiful chest muscle, we must fully train and cannot ignore the details.
    Change your chest muscle training content: The simple point is to comprehensively stimulate the entire chest muscle from different angles for different training methods. In the training, the width, thickness, chest and outer side of the outer muscle of the chest muscle, together with the inner side of the upper chest, will appear to be "square" .
　　 Barbell for dumbbell
The barbell is good for increasing the thickness, and the barbell bench press is just used to punch and punch the force. For the shaping of the chest muscles, it is not like dumbbells, use dumbbells as much as possible, and do more birds. Bench press is a higher level of exercise for the chest muscles, requiring dumbbells, bench presses, and the like. Depending on the body angle of the grip, you can flexibly adjust the part you need to exercise.
   Upright dumbbell bench press exercise on the chest
The upper part of the chest muscle is difficult to train, which is also decisive for determining the square chest muscle. To develop a square chest muscle, the upper chest is essential. Touching your hand, is your chest muscle concentrated in the lower part, and the upper part is not or rarely?
Set the angle of the swash plate at 30 degrees to achieve a better posture for stimulating the chest muscles. Above 30 degrees, the weight will be excessively applied to the deltoid toe.
　　 Prepared posture : on the supine sloping plate, hold the dumbbells on both sides of the shoulders, put your feet flat on the ground, the back is straight against the sloping plate, the abdominal muscles are tightened, and the neck is straight.
　　 Action essentials : The movement of the triangle should be followed when lifting. The dumbbells should meet at the midline of the body above the chest and shoulders. The movement should be smooth and smooth, with special attention to the compression of the chest muscles.
　　 Number of groups : Use a dumbbell of the appropriate weight to make 3 to 4 groups of 10 times each. The action rhythm is "3-0-2" seconds. Try not to pause (for a pause, only at the vertex or bottom).
    skill:
When lifting a dumbbell up, try to let the dumbbells "float" gently, as if not subject to consciousness. This way the pectoral muscles must start working immediately to prevent the dumbbells from falling.
When lifting the dumbbell, the hands turn inside and turn to the palm at the highest point. When you are falling, your hands are externally rotated. When you reach the lowest point, your palms are facing your feet. Avoid dropping the dumbbell too low, and it is advisable to drop the dumbbell almost to the outside of the chest muscle.
Pay attention to the control speed when lowering the dumbbell, which is better and slower. But don't stay, increase the density of training. When you reach the highest point, immediately lower the barbell and keep the movement smooth.
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