if we talk about chest training, many people think of the barbell bench press, but if you don't change it for a long time, your muscles will stagnate. Training your pecs like a bodybuilder in a new way gives you at least a qualitative change.
The flat bench press, the upper incline bench press, the double bar brace and the dumbbell flyover. These are the movements arnold schwarzenegger used to train his chest, and they are considered to be the four most perfect chest movements of all time. You probably already know the "Secret" And you've been doing them all along. But why hasn't your chest improved?

it's mainly physical talent. On top of that, although it was a popular training method half a century ago, science and experience have revealed a better way. Today's bodybuilders will take a very different approach to training.
Since we are all ordinary people, and we have only ordinary muscular talent. What follows are some more scientific and super efficient chest workouts, similar to the moves that some bodybuilding professionals train to do. It at least gives everyone a different kind of training.

21st century chest workout
in theory, arnold's chest workout is great. It attacks the pecs from all angles and makes the muscles feel more stress. But most people have been using these workouts for years and have squeezed the potential out of the workout. If you are using this type of workout, it's time to make some changes. Here are some new workouts to introduce.
Bench press last. Doing the bench press first means that the bench press is always heavy, which forces your tendons and ligaments to take most of the load. To maximise pec growth you have to make these muscles do most of the work. Put the bench press in the last position in your training so that you get fatigue when benching.

you will have to use smaller weights, but this will stimulate your pecs to become bigger. Use different angles of movement. The upward and downward incline benches commonly found in gyms are too steep and will stress the joints and rotator cuffs when benching, as well as overworking the anterior deltoid bundle. Instead of getting used to bench presses at 45 degrees, try training at an angle of 20 to 25 degrees.
To prevent distortion of the movement due to force exhaustion within a long training set, use a smith machine. In this movement, decreasing sets are also used to make the muscle fibres reach absolute force exhaustion.

training instructions
training differentiation: Perform one chest workout per week. Do not train shoulders or triceps the day before.
How to do.
Use the movements marked as a and b as supersets. Complete set a first, then complete set b without rest, then rest again. The rest of the movements are done the same number of times - complete all the prescribed movements before moving on to the next one. Rest for 90 to 120 seconds.
Exercises
1a lower incline dumbbell bench press: 4 sets of 8-10 reps
2a pectoral slight arm curl 4 sets 8-10 reps
2b. Smith machine lower incline bench press: 4 sets of 8-10 reps
3. Flat bench press: 5 sets of 5 reps

1. Pectoral light arm curl
suspend your body from the arm curl on a double bar. Keeping your arms straight, let your body sink until your chest feels stretched. Power up your chest and push your body upwards.

2、smith machine downward incline bench press
adjust the bench of the smith machine to a slightly downward sloping position. Lie on the bench and place your feet firmly on the bench. Hold the barbell with a grip slightly wider than your shoulders and lower the barbell to your chest. Push to three-quarters of the way up (without locking the arms). This is 1 repetition. Complete 3 sets of 8 to 10 reps. For the fourth set, do 8 to 10 reps, then have a partner immediately lighten the weight so you can repeat for another 8 to 10 reps. Lighten the weight again and repeat.

3. Lower incline dumbbell bench press
place an adjustable bench at a 20 to 25 degree downward incline angle, then lie down and hold a dumbbell in each hand. Start at shoulder level and push the dumbbells towards your chest. Note that many benches cannot be adjusted to such a shallow angle. You may need to pad the barbell piece under the bench.

4. Plank bench press
hold the barbell squarely with a grip wider than your shoulders. The shoulder blades should be squeezed together internally and the entire back counter-arched. Remove the barbell from the rack and squeeze hard. Lower the barbell down to the sternum and pause for a moment. Put your feet on the floor and power up to help you push the weight up, but stop before your arms lock out. Push up as fast as you can.

the above few chest training movements may seem simple, but there is still a bit of difficulty in practicing them. Fitness beginners should still pay attention to the fact that weight training requires attention to the body's training position, training posture and training movements. Improperly performed movements can increase the risk of injury and it is best to have a training partner on hand to protect you!