If you want to be a strong man, how should you build perfect chest and back muscles?

Muscle is a man's best coat and a man's best business card. Any man with sexy muscles will exude charming charm and attract the opposite sex. Therefore, if a man wants to improve his image charm, then fitness and muscle exercise are necessary. Only perfect muscles can really make a man look very powerful. Today, I will arrange a perfect muscle building training for you. In male shaping training, pectoral muscles and back are the most important, especially.

If a man can't practice chest muscle shaping, then everything is in vain. Therefore, men's shaping training should first pay attention to the growth and shaping of pectoral muscles. Only by practicing the pectoral muscles, what about the pectoral muscles? Radiation circle? Combining abdominal muscles with full shoulders will really bring out the sexiest muscle beauty. At present, many bodybuilders only pay attention to the muscle enhancement training of chest muscles, lacking the shaping of chest muscles. The finally trained chest muscles are not beautiful except for large ones, so we should not only pay attention to strength and muscle building training, but also pay attention to key modification and shaping training.

For example, in the shaping training of pectoral muscles, the training of upper and lower edges of pectoral muscles and the middle seam of pectoral muscles is very important. Whether your chest muscles are beautiful or not depends on the lines you draw on the edges and middle seams of your chest muscles.

Only when the edges and middle seams of the pectoral muscles are well trained will the pectoral muscles look very beautiful. Of course, if you want to make your whole body look good after chest muscle training, muscle coordination between your back and chest muscles is also important. Therefore, this group of chest-back joint training exercises compiled for everyone today can not only strengthen the pectoral muscles and shape them, but also strengthen the back, make the proportion of front and rear muscles more harmonious and beautiful, and achieve the effect of shaping the upper body as a whole.

The following ***9 chest and back training movements, each movement is done in 3 groups during training, and each group does not do 10- 12 times. Each group needs to rest for 60 seconds after finishing, and each movement needs to rest 120 seconds.

The action is barbell bench press. This action is mainly aimed at the muscle strengthening training of pectoralis major. If you are in the period of muscle strengthening, you should arrange more such actions, which can effectively stimulate the growth of pectoralis major.

Action 2, rowing with a rope, this action is a compound action, which can train the side of the back and chest muscles at the same time. This is a perfect compound muscle building action. If you want to gain muscle, you can use heavy training. If you want to do shaping training, you can use light weight training.

Action 3, clip the rope in the middle of the chest. This action is a perfect action to strengthen the seam of the pectoral muscle, which can effectively help strengthen the seam line of the pectoral muscle and have a good shaping effect on the whole pectoral muscle.

Action 4, T-bar rowing, this action has a strong effect on the muscle gain of the back, especially on the latissimus dorsi, so you can add this action more when you gain muscle on your back.

Action 5. The dumbbell is tilted upward and bench pressed. This action is mainly to strengthen the upper pectoral muscles of the back. If the upper chest muscles are not full enough, you can use heavy weights for muscle training. If you want to shape the edge of the upper chest muscle, you can use medium weight.

Action 6, the rope clamps the chest at the low position. This action is mainly aimed at the intensive training of the middle seam and the edge of the pectoral muscle. The edge of the seam in the pectoral muscle lacks the aesthetic feeling of lines. During the training period, more high, middle and low chest clamping training is needed, which is a very classic muscle strengthening training action.

Action 7, V-handle pull-down training, this action is a compound training action, which can be strengthened to the back and upper chest muscles, which is very important to improve the aesthetic feeling of chest and back coordination.

Action 8, the upper oblique rope clamps the pectoral muscle.

Action 9, pull-ups Pull-ups are very classic movements in fitness and shaping training, which can directly strengthen the chest, shoulders, back, arms and abdomen, and the whole upper body can be trained, so you can learn more pull-ups to help you shape your body more perfectly.