A well-trained body is one of the elements to look good in clothes. It is no exaggeration to say that the pectoral and upper arm muscles are especially important in determining the fate of a man’s shirt, which is a staple of adult men’s clothing. So this time, we will show you how to build a shirt-worthy chest plate and upper arms!
Suponsered by
Shirt-Fit Muscle Training Menu [ Chest Plate ].
Push-Ups / Push-Ups ” (1)
The push-up is a standard chest weight training exercise that can be done at home. While it is a simple workout that does not require any equipment, it is also characterized by its depth, as the part of the chest that can be trained changes depending on the form. Therefore, if you master the standard push-up, which is the basis of push-up training, you will be able to achieve an attractive chest plate depending on your application.
There are three points to keep in mind in order to work the pectoralis major muscles properly in the push-up. (1) The body should be straight from the head to the feet like a board. (2) Place your hands shoulder-width apart and one fist width apart, right next to your chest. (3) Keep your face facing diagonally forward. If you train with these three points in mind, you should be able to feel your pectoralis major muscles gradually heat up. We recommend starting with a goal of three sets of 10-15 repetitions and increasing the number of repetitions or speed if you find that you are not satisfied with the results. If you find it difficult to do 15 repetitions, it is better to limit the number of repetitions or to do them while kneeling.
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2) “Floor Dumbbell Fly
If your pectoral muscles are hypertrophied only on the outside but not on the inside, floor dumbbell flyes are recommended. This exercise involves raising and lowering dumbbells while expanding your chest, and although it looks easy at first glance, you will find that it is tough. If you want to make your chest plate more beautiful, this is a good exercise to try.
Lie on the floor on your back, knees up, elbows slightly bent, dumbbells in place. Start by lightly lifting your hips, pulling your shoulder blades together, and tensing your chest firmly. Lower the dumbbells to a position just below the floor, as if you are expanding your pectoral muscles. If the elbows are fully extended, there is a risk of injury, and if they are bent too far, the load may be too light. It is also important to keep in mind that it is easier to be aware of the stretching and contraction of the pectoralis major muscle if you train with your pinky outward when extending the dumbbells and your pinky inward when returning the dumbbells. The goal is 3 sets of 10~15 repetitions, if it is difficult, you can change the dumbbell weight or go to the limit.
(3) “Floor press
When you put on a shirt, it is not only the pectoral muscles and upper arms that reveal your physique at a glance, but also the “shoulders. The floor press is a great way to build a thick chest plate and strong shoulders, which will surely make you look good not only in a shirt but also in a suit.
Lie on your back with your feet shoulder-width apart and knees up. When you hold the dumbbells, pull your shoulder blades together and tense your chest. Keeping this posture, lower the dumbbells until your elbows just touch the floor. The trick is not to let the weight of the dumbbells do the work, but to lower the dumbbells slowly and with control. If the dumbbells are too heavy, the effect may be halved, so it is a good idea to choose a weight that is comfortable for you. The goal is 3 sets of 10~15 repetitions, or up to the limit if it is difficult.
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