For excellent bodybuilders, the chest muscles should be perfect from any angle. On the stage. Whether standing freely, or side-swinging the chest, showing the latissimus dorsi , or even showing the double biceps, pay attention to the muscle lines of the chest.
. Arnold Schwarzenegger is recognized as an epoch-making great athlete in the world. His perfect physique has already become a model pursued by many bodybuilders. His training methods are also used and referenced by many champions. We will Everyone introduces the great champion classic chest training method:
Early training programs in Germany and Austria, including: bench presses, sloping bench presses, supine birds, arms support and supine flexor pull-ups. 6-8 Each group is trained in five groups, each group doing 6-8 times.
Special attention: I often change the grip of the hand when doing bench press, so that the inner and outer sides of the chest muscle can get exercise.
Action experience: sloping bench press is the upper part of the chest muscles. The supine bird is the outside of the pectoral muscle (the inner side of the pectoral muscle is also stimulated when the movement is completed). The support of the arms is the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. The supine flexion arm is pulled up to expand the thorax and is the end of the pectoral exercise.
The supine flexor arm pull-up action is on the supine stool, the upper back is attached to the stool, the waist and the head are suspended, the feet are supported on the ground, and the dumbbells (or barbells ) are held by both hands, and are laid down from the head until the upper arm is parallel to the ground. Then use the power of the chest muscles to pull it up to the arms and upper body vertical. Do it again and again. Note that your arms should be slightly bent during practice. When you do, ask someone to sit on my lap to prevent yourself from pulling over.
Bench press is an important movement of the developed chest muscles, but you must pay attention to the two elbows when you practice, and try to stand up your chest. It's also very important to use intuition to find the best exercise for you. Maybe you can practice bench press alone, maybe the supine bird and the cross pull down are the best for you.
6 10 Schwarzenegger's bench press is generally practiced in five groups of 6 10 times each. 8 12 If you participate in the powerlifting competition, then practice 8 12 groups, and use extremely heavy weight. Sometimes I use the principle of gradual weight reduction, pushing from a heavy weight, and finally pushing only one empty rod. 500227 He has pushed up a 500-pound (227 kg) barbell, the highest record. 4051848 The highest number of repetitions is 405 pounds (184 kg), which is pushed 8 times. 31514325 Push 315 pounds (143 kg) 25 times. 22510260 225 pounds (102 kg) pushed 60 times.
1975 Arno's chest muscle exercise program during Mr. Olympia's contest in 1975. Arno's training program has a basic framework on which to make frequent changes. He likes to change the training technique to stimulate muscle growth, in case the muscles are stagnant after adapting to certain training. If you change your movements and change the intensity every time you train, you will not only have a sense of freshness, but also your muscles will grow and will not stagnate. Before the game, he used Wade's double differentiation method to practice chest and back on Monday morning and Friday morning. He first practiced sloping bench press and then practiced flat bench press to give priority to the development of the upper chest. The plan is like this:
1 1. 58 10 Inclined plate bench press 5 groups 8 10 times
2 2. 58 10 Flat bench press 5 groups 8 10 times
3 3. 58 10 Supine birds 5 groups 8 10 times
4·510 15 4·Pulley cross pull down 5 groups 10 15 times
2015 Use the method of gradually adding weight reduction times, for example, slanting bench press, start 20 times, then reduce it to 15 times,
12108315143 12, 10, and 8 times, the weight increased to 315 pounds (143 kg). The number of repetitions in each group is sometimes higher or lower, and the purpose is to achieve special training effects. After some muscle training, exercise modeling training. Schwarzenegger often spends a lot of time tightening the fully congested chest muscles from all angles. This will help you control your muscles, make your muscles clearer, and increase your endurance to prepare for the game.
The characteristics of Schwarzenegger's chest muscle training
Doing actions is more rigorous. In the heavy weight training, he used the last one or two movements.
The law of "deception" or the law of forced borrowing. The most basic principle of bodybuilding training is overload. The trick is to add a heavier load to the muscles to be trained. Therefore, strict action specifications are basic requirements.
Early training focuses on the comprehensive development of the chest. Each training must be performed on the upper chest, lower chest, middle slit, inner and outer chest muscles, and thorax.
Always keep your muscles in tension during training, especially when the barbell or dumbbell is raised to the highest point.
Fully stretch the chest muscles. Arnold used a dumbbell instead of a barbell to make a sloping bench press, in order to more effectively stretch the upper part of the chest muscle. Because the dumbbell can be placed a little lower than the barbell, it does not block the chest muscles from stretching.
+ The last point: intuition + science, explore your own fitness path.