This place, for men to correct, women's more! This place is the chest muscle! Fitness does not practice the chest muscles, what is the body, muscular, chest airport? Brain fills the picture... So, the exercise of the chest muscles is very important. Most people have a clear definition of the chest muscles: the outline is clear, the center is prominent, the chest muscles are wide enough and thick, and the left and right are well-balanced... But the reality is always far from ideal. After the exercise, many people find that the chest muscles are not imagined. So perfect?
1 chest muscle thickness
In our eyes, the thick chest muscles are the standard of successful chest muscles. The chest muscles are thick and strong, which not only gives a strong impression, but also shows the perfect body with wide shoulders and narrow waist. It is true that some people have succeeded in the chest muscle training process. But most people always have problems of one kind or another. If you are not satisfied with your chest muscles and feel that you can't start, you may want to see if there are any problems in the following aspects.
01 Â Always adjust the load
When a group of training moves more than 10-12 times, you should increase the load, because the human body is intelligent, when this load is not suitable, the human body will automatically adjust the response, in this case, the thickness of the chest muscle is undoubtedly increased. it is hard.
02 Â Increase the range of motion
The greater the range of motion, the greater the degree of stretching and contraction of the muscle fibers, and the stronger the stimulation of the muscles, the more effective it is to enhance muscle thickness. 
03 Â Do more heavy load
Actions such as deadlift and bench press have a very obvious effect on improving the circumference and strengthening the muscle mass.
04 Â Strengthening the upper arm training to improve the strength of the triceps is a major measure to break through the chest muscles. Because the upper arm is powerful, it is very helpful for bench press training, and it is more beneficial when practicing the chest muscles.
Recommended actions : barbell flat bench press, dumbbell flat bench press
2 powerful upper chest
When the upper chest muscles are not in place, it will appear that the clavicle is thin, and the overall appearance is not only uncoordinated, but also appears to be weak. The movements of the upper chest muscles are also very common. The reason why the results are not satisfactory, perhaps overlooking the main points:
01  Upper reclining (barbell, dumbbell) · The lower back leaves the stool when benching, similar to the flat bench press, the target part should be in the middle and lower chest. · You can try to do half-way action, the stimulation of the target muscle is greater, remember to concentrate on the upper chest . You can use dumbbells instead of barbells. (When the dumbbell is lowered, the wrist can be slightly bent, and the movement track is slightly C-shaped) 
02  The upright bar dumbbell pushes this action not only to exercise well on the chest, but also to effectively stimulate the shoulders, so that the clavicle is no longer thin. · Each group of loads 6-8 times, the body naturally leans back.
03  The forward-tilted push-ups are high-footed, so that the body leans forward by 10°-15° (it is recommended to be accompanied by a companion to practice, and the barbell can be added on the back to increase the training intensity)
3 middle seam training
The successful mid-slit of the pectoral muscle is a narrow and deep line. To have such a feature, the muscles of the near chest must be developed, and the chest muscles on both sides should be as close as possible. Here are a few actions and notes for this exercise: 
01  When the dumbbells fly upwards, the contraction of the chest muscles should be used to bring the arms to the dumbbells. The angle between the arm and the arm is about 135°, and the wrist is slightly inward. 
02  Butterfly machine chest: butterfly machine bird sitting on the bench, arms straight, fist eyes forward, arm arm against the arm plate · cross arms to keep the action for 1-2 seconds, the peak shrinks
03 Â Rally cross: Rally bird
· Fully cross your arms as much as you can
· You can try a group of left arms on top and a set of right arms on top, each group can be 8-12
·The body can't lean too far forward, avoiding the target muscle becoming the deltoid back bundle
4 Muscle dimension The dimensions of the pectoral muscle are not isolated and are closely related to the thickness of the pectoral muscle.
01 Â The reason for the lack of dimension is that the congenital factor has a great influence. The larger the bone, the wider the muscle dimension. In addition, the chest muscle dimension is also affected by the length of the muscle fibers of the pectoralis major muscle, and the muscle fibers of the pectoral muscle are mainly lateral.
02 Â Improvement of the block width Although the dimension of the pectoralis major is affected by congenital effects, it can be improved the day after tomorrow. When exercising the pectoralis major, you can do more than two types of thoracic movements, such as butterfly chest and cross rope puller. Clip chest, supine birds, etc.; then do bench press, it is recommended to choose dumbbell bench press, because the degree of decentralization is greater, which is conducive to lengthening the length of the pectoralis major fibers. If you choose a barbell for a flat press, it is best to choose a wide grip, which can effectively stimulate the outside of the chest muscles and fully open the chest muscles.
5 The chest muscles at the edge of the pectoral muscles are not obvious, and the chest may not be full and thick. The reason may be that the lower lateral edge of the pectoralis major muscle is small, the lower chest is falling or not developed enough, and can be improved by:
01 Â Pectoral muscles and flexion and extension of the parallel bars are one of the most effective exercises for exercising the lower chest. Usually we use this exercise to exercise the triceps. In fact, after proper adjustment, it is a perfect method for lower chest muscle training.
· Increase the distance between the two bars
· The body maintains a certain forward tilt angle during training
· After exhaustion, there will be a hot feeling of swelling in the lower chest.
02 Â Downward movement
Whether it is a downhill bench press or a barbell, it is undoubtedly the most important to ensure the stability of the action.
· When the feet are in balance, it is not suitable to carry too much weight.
· The highest point of the down-winged bird, making the fist of the fist touch the V-shaped
03 Â Other actions
· When the flat bench presses, the barbell falls close to the lower chest
·Dumbbell bench press (shoulder bird / dumbbell, puller) when falling, try to be lower
· When lifting push-ups, the hand should be placed on the lower side of the body side, and the back can increase the weight.
6 chest muscle symmetry chest muscle left and right asymmetry is a common problem in chest muscle exercises, especially the feeling that the right pectoralis major muscle is strong, but the right side looks smaller than the left side, what is the reason? 
01 Â The reason for the left and right asymmetry of the pectoralis major muscle is different from the strength of the two sides of the pectoralis major muscle. In general, we are all "right scorpions", the power on the right side is generally higher than the left side, so the same weight when exercising For the left side of the stimulus will be more adequate, the left side will also be the first to exhaustion, over time, the right side is not as developed as the left side of the phenomenon ("left-handed" is the opposite). In addition, the left and right asymmetry is also related to the difference in strength between the two sides.
02 Â Solution
· Use dumbbell bench press with different weights to increase the thickness of the pectoralis major muscle on the weaker side (but the weight difference is not too big, about 2.5-5kg)
·Use the left and right weights of the tensioner to clamp the chest to enhance the profile of the weaker side of the pectoralis major muscle
· By adjusting the details, the strength of the two sides of the action. (For example, when pushing the bench, one arm is fully extended and the other arm is slightly bent, or one arm is straightened to the other arm and then straightened; when the parallel bar arm is extended , the center of gravity is slightly biased to one side)
· The isolated action strengthens the weaker side of the pectoralis major. (eg: one-hand push-ups; one-arm rope pullers, etc.)
In short, the weaker side of the pectoralis major muscle is the stronger side. When exercising, try to put the load center of gravity on the weaker side to exercise first.
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